Shape-Up
Workouts designed to slim mid-section, strengthen
your body, and motivate you throughout 2018.
Trainer Haley Presents:
Powered By:
7-Day
Training Program
Preview inside an Amp Up Fitness
Online Training Program.
Shape-Up Training Program
How It Works:
Your Shape-Up 7-Day Training Program gives you a glimpse inside what an online training program looks like when you’re an Amp Up Fitness client.
The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next few months. You want to
not only look better, but have the fitness level and strength to match your new body.
Over the next few weeks, your goals and expectations include:
Fat Loss- to lose visceral (stomach) fat
Muscle Mass- to maintain, or even gain lean muscle mass
Conditioning- to be in amazing shape, perhaps the best shape in years
NOTE: Take advantage and utilize the “Body Measurement and Weight Chart” in your members area on AmpUpFitness.com under “Resources” section
to weekly track your progress. Keeping track of this is THE BEST and most EFFECTIVE way to accomplish your goals.
Workouts Will Include:
•
Training 5X a week
•
Slims your stubborn areas including: mid-section, arms and thighs
•
Guides you through fat-shredding exercises to give you a slender core
•
Precise pacing to let you reap both cardiovascular and fat shredding benefits
•
Pre/Post workout stretching charts to help increase range-of-motion throughout your body—especially shoulder’s and back.
•
Weekly Amp Up Challenges focusing on specific style of training to get you over the “hump” of the week
•
Stretch, Foam Roll and Balance training to rejuvenate our souls.
TIP:
• Set one fitness goal per week to strive to complete. Once you complete that goal, set a new one!
•
Even better..share this goal with your Trainer Haley to help hold you accountable.
• Find time slot(s) that consistently work for you to get your workouts in. Schedule your workouts in like any other appointment you have! This is an
appointment for YOURSELF that allows you to present yourself in the best way possible.
Before Workouts: always warm-up 5 minutes by performing “Pre Workout Dynamic Stretches”
After Workouts: 3-5 minutes stretching out your muscles (see “Post Workout Stretching”)
Week
Monday
Tuesday
Wednesday Thursday
Friday
Saturday
Sunday
1
AMP UP Challenge: Full Body GVT
Cardio and Core Circuits
Lower Body Upper Body + Abs and Plyometric’s
Full Body Active Rest Day
Happy St. Patty’s Day!
Rest Day
2
AMP UP Challenge: HIIT Full Body
Workout
Cardio and Core Work
Cardio and Lower Body Full Body RB Workout
Cardio and Core Work
Active Stretch and Foam Roll Techniques
Rest Day
Send in Stats:
Weight, and body measurements
3
AMP UP Challenge: Arm Galore
Full Body Training 30-60 Minutes of Cardio Cardio +
Upper Body and Core Work
Hustle Hard Full Body
*EMOM Training*
Active Stretch and Foam Roll Techniques
Rest Day
Happy Easter:)
4
AMP UP Challenge: Upper Body Blaster
Lower Body + Plyometric’s
Cardio and Core Work Full Body RB Workout
Booty and Bands Work
Active Stretch and Foam Roll Techniques
Send in all final Part II Shape-Up stats:
Photo, weight, and body measurements
Week One
(^) see exercise Library
BB= Barbell DB= Dumbbell KB= Kettle Bell MB= Medicine Ball RB= Resistance Bands SB= Stability Ball SMB= Smash Ball
Monday
Tuesday
Wednesday
Thursday
Friday
Full Body
GVT= German Volume Training
You will complete 5 sets of 10 reps with 30-60 second rest in between each set. Aim to use the same weight
for all 5 sets (pick a weight that you use for 15 reps to failure if you had to)
Straight Sets: 5X10 Reps
• Lat Pull Down Machine^ • Leg Extension Machine • DB Lateral Raises • Leg Press Machine
SUPERSET: 3X
• DB Arnold Press^: 10-12 Reps • DB Reverse Lunge—> Glute
Kickback^ (each side): 15 Reps
SUPERSET: 3X
• Push-Ups: 10-15 Reps (go onto
knees if have too)
• Triceps Dips: 15 Reps
SUPERSET: 3X
• Jumping Jacks: 40 Reps • DB Front Squats: 10 Reps
Cardio and Core Work 30-Minutes Run/Walk on Treadmill 3-Minute Warm-Up Walk @ Incline
2%; Speed 3.5
2-Minute Run; Incline 2% @
challenging, yet consistent speed
2-Minute Incline Walk; Incline 8%;
Speed 4.0
1-Minute FAST Run; Incline 2%
Repeat 5X
2-Minute Cool-Down Walk @ Incline
2%; Speed 3.5
Circuit: 6X
•
Single Leg V-Ups^: 10 Reps (each side)•
MB Arm and Leg Raises^: 20 Reps•
Straight Arm Crunches: 20 Reps•
Full Body Suitcases^: 10-15 RepsLower Body SUPERSET: 4X 10-12 Reps
•
Alternating Squat Jump Touch Downs^ (each side)*Instead of jumping as you stand up from your squat, go onto your toes to modify!
•
Forward/Backward Lunges^*complete all reps on right leg before moving to left.
TRI-SET: 4X20 Reps
•
RB Glute Kickbacks•
RB Fire Hydrants•
Wide-Stance Hip Thrusts*•
Marching Hip Thrusts^:*Pause for 2-Seconds @ top of motion
Circuit: 4X
•
SB Leg Curls^•
SB Pass Thru’s^•
SB Crunches*•
SB Russian Twists**Add weight @ chest level to increase intensity
Upper Body + ABS and Plyometric’s TRI-SET: 3X15 Reps
• DB/KB Swings
• DB/KB Bent Over Single Arm Row • DB/KB Single Arm Swings
Circuit: 3X15 Reps
• DB Standing Shoulder Press • DB Pull-Overs on Bench^
• Hop Overs on Bench^ (each side) • High Plank w/ 1-Arm Reach^ (each
side)
• Cross Body Mountain Climbers (each side)*
*Drive right knee to left elbow then left knee to right elbow. Continue alternating until all reps are complete
Circuit: 3X 10-15 Reps
• DB Squat—> Biceps Curls^ • DB Standing Triceps Extensions • Triceps Dips
• Bench Jumps or Step-Ups
Full Body: TRI-SET: 3X 45-Seconds
• Squats
• DB Step-Ups on bench/stair ledge (each side)
• Fast Step-Ups on bench/stair ledge (each side)
Circuit 1: 3X
•
Jumping Jacks: 30 Reps•
DB Renegade Row: 15 Reps•
DB Straight Leg Deadlifts: 15 Reps•
1 1/2 Rep Squat*: 15 Reps*Lower down into your squat, complete
“pulse” rep then stand back up to starting position. Continue until all reps are complete
Circuit 2: 3X
•
Bench Push-Ups: 10 Reps•
Bench Squats *FAST: 15-20 Reps**Stand with back against bench. As you
squat down, lightly tap your glutes onto the bench, explode back up into starting position. Continue sitting and standing back up from bench until all reps are complete.
•
Bench Push-Up or High Plank Hold w/ Alternating Kickbacks^: 10 Reps (each side)Perform 10-Minutes of Foam Rolling
and Stretching to help loosen each muscle group after an awesome
workout.
(If time permits) Increasing overall muscular strength is the goal for this week as we start with full body training day introducing new training
techniques. Starting the week off strong with Full Body German Volume Training (GVT) Amp Up challenge. Try your best to get in at least 5 workouts this week! You can do it!
