Topic: Gaining Peace + Intentional Nutrition.

EXERCISE

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EXERCISE - 

beginner

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

Monday

HIIT intervals

  • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 12 minutes.

30 minutes of low intensity cardio

Tuesday

  • Dumbbell Chest Press: 3 sets of 10 reps
  • Dumbbell Flys: 3 sets of 10 reps
  • Side Lateral Raises: 3 sets of 10 reps
  • Front Raise: 3 sets of 10 reps
  • Military Press: 3 sets of 10 reps
  • Tricep Kickbacks: 3 sets of 10 reps
  • Tricep dips: 3 sets of 10 reps

Steady State Cardio 20 mins

Wednesday

  • REST

Thursday

  • Bent Over Row: 3 sets of 10 reps
  • Lat Pulldown (or Resistance Band Pull Apart): 3 sets of 10 reps
  • Bent Over Reverse Flys: 3 sets of 10 reps
  • Dumbbell Curl: 3 sets of 10 reps
  • Hammer Curls: 3 sets of 10 reps
  • Leg Raises: 3 sets of 10
  • Crunches: 3 sets of 10

Steady State Cardio 20 mins

Friday

HIIT intervals

  • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 12 minutes.

30 minutes of low intensity cardio

Saturday

  • Dumbbell Goblet Squats: 3 sets of 10 reps
  • Alternating Lunges: 3 sets of 10 reps each side
  • Sumo Squats: 3 sets of 10 reps
  • Step Ups: 3 sets of 10 reps each side
  • Standing Calf Raises: 3 sets of 10 reps
  • Russian Twists: 3 sets of 10
  • Crunches: 3 sets of 20
  • Plank as long as you can

Steady cardio 10 mins

Sunday

  • REST

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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

HIIT intervals

  • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 18 minutes.

HIIT Circuit (repeat 3x)

  • Jog in Place x30
  • High Knees x30
  • In & Outs x30
  • Mountain Climbers x30
  • Jump Squats x30
  • Bicycle Abs x30

20 minutes of low intensity cardio

Tuesday

  • Dumbbell Chest Press: 4 sets of 10 reps
  • Dumbbell Flys: 4 sets of 10 reps
  • Close Grip Bench Press: 4 sets of 10 reps
  • Side Lateral Raises: 3 sets of 10 reps
  • Front Raise: 4 sets of 10 reps
  • Military Press: 4 sets of 10 reps
  • Tricep Kickbacks: 4 sets of 10 reps
  • Tricep Overhead Extension: 3 sets of 10 reps
  • Tricep dips: 4 sets of 15 reps

Steady State Cardio 20 mins

wednesday

  • REST

thursday

  • Pull Ups: 3 sets of 10
  • Bent Over Row: 4 sets of 10 reps
  • Lat Pulldown (or Resistance Band Pull Apart): 4 sets of 10 reps
  • Bent Over Reverse Flys: 4 sets of 10 reps
  • Dumbbell Curl: 4 sets of 10 reps
  • Hammer Curls:4 sets of 10 reps
  • Hanging Bicep Curl with Row Back: 4 sets of 10 each side
  • Leg Raises: 4 sets of 10
  • Plank 2x (as long as you can)

Steady State Cardio 20 mins

Friday

HIIT intervals

  • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 18 minutes.

30 minutes of low intensity cardio

Saturday

  • Narrow Stance Squat or Narrow Stance Leg Press: 4 sets of 10 reps
  • Dumbbell Goblet Squats: 4 sets of 10 reps
  • Alternating Lunges: 4 sets of 10 reps each side
  • Sumo Squats: 4 sets of 10 reps
  • Single Leg Step Ups: 4 sets of 10 reps each side
  • Standing Calf Raises: 4 sets of 10 reps
  • Straight Leg Romanian Deadlifts: 4 sets of 10 reps
  • Russian Twists: 4 sets of 15
  • Crunches: 4 sets of 20
  • Plank as long as you can

Steady cardio 30 min

Sunday        

  • REST