Topic: Your Worth. Your Why.

EXERCISE

20180226_2460.JPG

EXERCISE - 

beginner

Always warm up by stretching and walking/biking for 5-10 minutes before beginning any exercise. You are exercising at your own risk. Please consult your physician before beginning any exercise program. 

Monday

  • 20 min brisk walk or jog

Tuesday

  • 20 min brisk walk or jog

Wednesday

Complete this circuit 2x

  • March in place 1:00 minute
  • Squats (with dumbbells) x8
  • Sumo Squats (wide stance) x8
  • Step Ups on low chair or bench (alternating legs) x8 each side
  • Fire Hydrants x8 each side

Thursday

  • 30 min brisk walk or jog

Friday

Complete Circuit 2x

  • Lying Chest Press (with light dumbbells) x8
  • Push Up on Knees x5
  • Supermans x8
  • Band Pull Arms x8
  • Good Mornings (no weight) x8

Saturday

Complete Circuit 2x

  • Bodyweight Squat x8
  • Donkey Kicks x8 (each side)
  • Fire Hydrants x8 (each side)
  • Wall Sit :15 sec
  • Lying Single Side Leg Raise x8 (each side)
  • Hip Raise/Thrust x8

Sunday

  • 20 min brisk walk or jog

_DSC3532.JPG

EXERCISE - 

INTERMEDIATE + ADVANCED

If you are at the advanced level of exercise, increase your weight and reps of each exercise. You want the last 1-2 reps of each exercise to be difficult to complete. If it is easy, you are not pushing yourself hard enough. Always warm up by stretching and walking/biking for 5-10 minutes before beginning any exercise.

Monday

  • 30 min brisk walk or jog

Tuesday

Complete this circuit 4x - 10 reps each

  • Bench Press
  • Dumbbell Curls
  • Seated Compound Row (or Bent Over Rows if at home)
  • Skull Crushers
  • Front Plate Raise
  • Burpees

20 min steady state cardio

wednesday

Complete this circuit 4x - 10 reps each

  • Squats
  • Straight Leg Deadlift
  • Sumo Squats
  • Static Lunges
  • Butt Kickbacks (or Donkey Kick if at home) - 1 min
  • Jump Rope

20 min steady state cardio

thursday

  • 30 min brisk walk or jog

Friday

Complete this circuit 4x - 10 reps each

  • Lat Pulldown (or Bent Over Rows if at home)
  • Bicep 21's
  • Incline DB Press
  • Tricep Rope Pulldown (or Overhead Ext if at home)
  • Bent Over Rear Delt Fly
  • Military Press
  • Burpees

20 min steady state cardio

Saturday

Complete this circuit 4x - 10 reps each

  • Leg Press (or Squats if at home)
  • Quad Extension (or Step-Ups if at home)
  • Calf Raise
  • Plie Squat w/Pulse
  • Jump Squats

20 min steady state cardio

Sunday        

  • 20 min brisk walk or jog