Topic: Negative Self Talk + Gut Health.

EXERCISE

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EXERCISE - 

beginner

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

Monday

  • 60 minute brisk walk or bike

Tuesday

Complete this circuit 4x

  • Dumbbell Press x8
  • Standing Bicep Curls x8
  • Lateral Raises x8
  • Bent Over Row x8
  • Tricep Kickbacks x8
  • Rest 2:00 between each circuit

Brisk walk for 25 minutes

Wednesday

Complete this circuit 4x

  • Squat x8
  • Calf Raise x8
  • Narrow Stance Squat x8
  • Straight Leg Deadlift x8
  • Sumo Squat x8
  • Rest 2:00 between each circuit

 

  • 20 Crunches
  • Plank as long as you can
  • 20 Russian Twists

Brisk walk for 25 mins

Thursday

  • REST

Friday

Complete Circuit 4x

  • Dumbbell Press x8
  • Standing Bicep Curls x8
  • Lateral Raises x8
  • Bent Over Row x8
  • Tricep Kickbacks x8
  • Rest 2:00 between each circuit

Brisk walk for 25 minutes

Saturday

Complete Circuit 4x

  • Squat x8
  • Calf Raise x8
  • Narrow Stance Squat x8
  • Straight Leg Deadlift x8
  • Sumo Squat x8
  • Rest 2:00 between each circuit

 

  • 20 V Sits
  • 20 Russian Twists

Brisk walk for 25 minutes

Sunday

  • 45 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