Monday
20 minutes Cardio Weight Reps Notes
Abs Warm Up
30 secs Run in Place 8 Jumping Jacks 1 min Run in Place 16 Jumping Jacks 2 min Run in Place 32 Jumping Jacks 1 min Run in Place 16 Jumping Jacks 30 secs Run in Place 8 Jumping Jacks Abs Training
Perform Each Set 3 times
Set 1:
30 Second Plank 30
Sit in V with feet lifted; tap weight side to side 8 30
Climb Rope 30
Spiderman 16
Set 2:
30 Second Plank 30
Single Leg Pull 16
Double Leg Pull 8
Side Lying Crunch - Right 16
Side Lying Crunch - Left
Set 3:
30 Second Plank 30
Criss-Cross 16
Roll Like A Ball 8
Sit in V with feet lifted; in & out front; in & out side 16
20 minutes ANY cardio
(run, hill climb, cycle, zumba, step, intervals, etc)
Cardio Weight Reps Notes Back, Chest, & Shoulders
Warm Up Perform 4 times
Run in Place 30
Jumping Jacks 16
Jump Rope 32
20 sec rest The Workout
Perform Each Set 4 times; 30 second rests after each
Set 1:
Push Ups 8
High Knees 32
Football Feet (as fast as you can) 30
Weighted front punches 5 32
Set 2:
Deadlift 30 12
Butt Kicks 30
Walking Plank (8 Forward, 8 back) 16
Mountain Climbers 30
Set 3:
Burpee with Push Up 8
Upright Row 12 12
Knee Highs 30
Lat Pull Down with Band 12
Set 4:
Lying flat - Punches directly over chest 5 24
Butt Kicks 30
Crank Mower (back) 10 12
Burpee - no push up 12
Wednesday
20 Minutes Cardio Weight Reps Notes
Legs & Butt
Perform Each Set 8 Times Warm Up
Run in Place 16
Butt Kicks 16
Run in Place 16
Knee Highs 16
15-30 Second Rest Workout
Set 1:
Jump Squat 16
Bounce in Place 16
Jumping Jack 16
Jump Rope 16
15-30 Second Rest
Set 2:
Jump Lunge - Right Leg 8
Walk it out 8
Jump Lunge - Left Leg 8
Walk it out 8
Jumping squat - knees together 8
15-30 Second Rest
Set 3:
Side Kick - Right Leg 8
Back Kick - Right Leg 8
Roundhouse Kick - Right Leg 16
Side Kick - Left Leg 8
Back Kick - Left Leg 8
Roundhouse Kick - Left Leg 16
15-30 Seconds Rest
20 minutes cardio Weight Reps Notes Abs
Warm Up
30 secs Run in Place 8 Jumping Jacks 1 min Run in Place 16 Jumping Jacks 2 min Run in Place 32 Jumping Jacks 1 min Run in Place 16 Jumping Jacks 30 secs Run in Place 8 Jumping Jacks Abs Training
Perform Each Set 3 times
Set 1:
Basic Crunch 16
Side-Side Crunch 16
Basic Crunch 16
Side-Side Crunch 16
Set 2:
Standing Front Knee Crunch - Right Leg 16
Standing Side Knee Crunch - Right Leg 16
Standing Front Knee Crunch - Left Leg 16
Standing Side Knee Crunch - Left Leg 16
Set 3: 32
Criss-Cross (elbow/shoulder to opposite knee) 32
Single leg stretch (switching legs on each rep) 16
Double leg stretch 8
Climb Rope 16
20 minutes ANY cardio
Friday
20 minutes cardio Weight Reps Notes
Biceps & Triceps Warm Up
5 Minute Walk
5 Minute Walk/Run Intervals
Bicep & Tricep Training Perform Each Set 3 times
Set 1:
Bicep Curl 10 12
Tricep Kickback 8 12
Set 2:
Bicep 21's 8 21
Tricep Skull Crushers 10 12
Set 3:
Hammer Curls 10 12
Down Facing Dog Push Ups with elbows held into ribs 12
Set 4:
Bicep curl with elbows held tight to ribs and arms turned out 10 12
Tricep Dips 16
20 minutes ANY cardio
(run, hill climb, cycle, zumba, step, intervals, etc)
45 Minutes Cardio Weight Reps Notes
Warm Up
5 Minute Walk
5 Minute Walk/Run Intervals
35-45 minutes ANY cardio
(run, hill climb, cycle, zumba, step, intervals, etc)
