Topic: Self Sabotage.

EXERCISE

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EXERCISE - 

beginner

Always warm up by stretching and walking/biking for 5-10 minutes before beginning any exercise.

Monday

  • 45 minute brisk walk or bike

Tuesday

Complete circuit 4x

  • Arm Circles x10 forward
  • Arm Circles x10 backwards
  • Plank on Knees :30 sec
  • Front Dumbbell Raise x10
  • Band Bicep Curls x10

Brisk walk for 25 minutes

Wednesday

Complete this circuit 4x

  • Toe Taps x10 each side
  • Jump Rope :30 sec
  • Modified Burpees (up down) x5
  • Modified High Knees (army march) x10 each side
  • Squat to Front Kick (alternating legs) x10
  • Lateral Band Squat Walk x10 each way

Brisk walk for 25 mins

Thursday

  • REST

Friday

Complete Circuit 4x

  • Bent Over Rows (with dumbbells) x10
  • Standing Bicep Curls x10
  • Lateral Raise x10
  • Lying Chest Flys x10
  • Tricep Kickbacks x10

Brisk walk for 25 minutes

Saturday

Complete Circuit 4x

  • Squat to Kickback x10 (5 each leg)
  • Hip Raise/Thrust x10
  • Alternating Lunges x10 (5 each leg)
  • Step Ups to low bench or chair x10 (5 each leg)
  • Good Mornings holding dumbbells x10

Brisk walk for 25 minutes

Sunday

  • 30 minute brisk walk or bike

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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

Sprint Intervals

  • Complete on a treadmill, outside, or on any other piece of cardio equipment.
  • Sprint or go as fast as you can at 100% effort for 20 seconds. Then enjoy 40 seconds of a slow recovery pace. Repeat for 15 minutes.

HIIT CIRCUIT – repeat 3x

  • :30 Jump Squats
  • :30 Toe Taps
  • :30 Burpees
  • :30 Push Ups
  • :30 Jump Rope

20 mins steady state cardio - HR at 70%

Tuesday

Complete Circuit 4x

  • Dumbbell Chest Press x10 reps
  • Bicep Dumbbell Curls x10 reps
  • Jumping Jacks: :30 seconds
  • Bent Over Dumbbell Rows  x10 reps
  • Tricep Kickbacks  x10 reps
  • Lateral Raises  x10 reps
  • Push-Ups  x10 reps
  • Plank  1:00

AB CIRCUIT – Repeat 3x

  • 20 Hip Ups
  • 20 V-Sits
  • 20 Russian Twists

wednesday

  • REST

thursday

Complete Circuit 4x

  • Goblet Squats 10 reps
  • Leg Press (dumbbell squat if home)10 reps
  • Front to Back Lunge 10 reps
  • Side Step with Bands 10 reps
  • Single Leg Step Ups 10 reps

Repeat this circuit 4x

  • Donkey Kicks x12 each leg
  • Side Leg Lifts x12 each leg
  • Bench Lunge Jumps x12
  • Curtsy Lunges (no weight) x12 each side
  • Plank 1:00

20 mins steady state cardio - HR at 70%

Friday

Sprint Intervals

  • Complete on a treadmill, outside, or on any other piece of cardio equipment.
  • Sprint or go as fast as you can at 100% effort for 20 seconds. Then enjoy 40 seconds of a slow recovery pace. Repeat for 15 minutes.

HIIT CIRCUIT – repeat 3x

  • :30 Jump Squats
  • :30 Toe Taps
  • :30 Burpees
  • :30 Push Ups
  • :30 Jump Rope

20 mins steady state cardio - HR at 70%

Saturday

Complete Circuit 3x

  • Squats x8
  • Alternating Lunges x8
  • Sumo Squats x8
  • Calf Raises x8
  • Narrow Stance Squats x8
  • REST 1:00

Complete Circuit 3x

  • Dumbbell Chest Press x8
  • Bent Over Dumbbell Rows x8
  • Lateral Raise x8
  • Bicep Curls x8
  • Tricep Kickbacks x8
  • REST 1:00

30 mins steady state cardio - HR at 70%

Sunday        

  • REST