Topic: Letting Go of the Guilt and Shame - You've Conquered.

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 15 minutes.

Ab Circuit

  • Stomach Vacuum with a twist: 5 sets of 10
  • Bicycle Crunch: 5 sets of 10
  • Leg Raises: 5 sets of  10

30 minutes of low intensity cardio

Tuesday

HIIT intervals

  • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 15 minutes.

30 minutes of low intensity cardio

Wednesday

Chest

  • Exercise ball Dumbbell Chest Press or Bench Press: 3 sets of 15 reps
  • Incline Dumbbell Fly: 3 sets of 15  reps
  • Incline Dumbbell Press: 3 sets of 15

Shoulders

  • Seated Side Lateral Raise: 3 sets of 15
  • Military Press: 3 sets of 15
  • Front Plate Raise: 3 sets of 15

Triceps

  • Tricep Overhead Extension: 3 sets of 15
  • Tricep Kickback: 3 sets of 15

20 minutes of low intensity cardio

Thursday

  • REST

Friday

Back

  • Bent Over Row: sets of 15
  • Bent Over Rear Flys: 3 sets of 15
  • Push Ups (on knees): 2 sets of 8

Biceps

  • Standing Dumbbell Bicep Curl: 3 sets of 15
  • Barbell Curl: 3 sets of 15
  • Hanging Bicep Curl with Row: 3 sets of 15

20 minutes of low intensity cardio

Saturday

Legs

  • Squats: 3 sets of 15 reps
  • Sumo Squats: 3 sets of 15 reps
  • Calf Raises: 3 sets of 15 reps
  • Calf Raises: 2 sets of 10 reps
  • Bulgarian Split Squats: 3 sets of 15 reps

30 minutes of low intensity cardio

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

Sprint at 100% effort for 30 seconds then enjoy 30 seconds of a slow recovery pace. Repeat for 15 minutes.

HIIT Circuit

Do each move for 30 seconds before moving on and then repeat circuit 4x. Rest as needed.

  • Cheek to Cheek Planks
  • Jump Lunges
  • Moguls
  • Toe Taps
  • Repeat

20 minutes of low intensity cardio

Tuesday

Tabata

*You will complete each exercise as a “Tabata round” before moving to the next exercise. A Tabata round is 4 rounds of 20 seconds on and 10 seconds off for a total of 2 minutes per exercise.

  • Jump Squats
  • Mountain Climbers
  • Up Down Plank
  • Burpees
  • Toe Taps

Ab Circuit (Repeat 3xs)

  • Stomach Vacuum with Twist (10 reps)
  • V-Sits (10 reps)
  • Hip Ups (20 reps)
  • Plank (1:00)
  • (rest 2 min after first circuit)

20 minutes of low intensity cardio

wednesday

UPPER Body

  • Arnold Press: 2 sets of 15 reps
  • Bench Press: 2 sets of 15 reps
  • Dumbbell Fly: 2 sets of 15 reps
  • Dumbbell Incline Bench Press: 2 sets of 15 reps
  • Seated Side Lateral Raise: 2 sets of 15 reps
  • Front Plate Raise: 2 sets of 15 reps

Finishers

  • Burpees: 15 reps
  • Air Squats: 40 reps
  • Bicycle Crunches: 40 reps

20 minutes of low intensity cardio

thursday

  • REST

Friday

UPPER BODY supersets

  • Bent Over Dumbbell Row (20 reps)
  • Reverse Fly (20 reps)
  • repeat 3x

- - - - -

  • Bicep Curls Seated (20 reps)
  • Tricep Overhead Extension (20 reps)
  • repeat 3x

- - - - -

  • Bicep Curls Standing (20 reps)
  • Tricep Kickbacks (20 reps)
  • Hammer Curls (20 reps)

Ab Circuit – repeat 3x

  • Bicycle Crunches (20 reps)
  • Leg Raises (20 reps)
  • Russian Twists (20 reps)

15 minutes of walking to cool down

Saturday

Legs

  • Squats: 3 sets of 15 reps
  • Calf Raises: 3 sets of 15 reps
  • Static (or stationary) Lunge: 3 sets of 15 reps
  • Straight Leg Deadlift: 3 sets of 15 reps
  • Sumo Squat: 3 sets of 15 reps
  • Step Ups: 2 sets of 10 reps each leg

Finishers

  • Curtsy Lunges: 10 reps each leg
  • Jump Squats: 10 reps
  • Goblet Squats (no weight): 10 reps
  • repeat 2x (rest 2:00 after 1st set)

15 minutes of walking to cool down

Sunday        

  • REST