Beginner Week 7

Monday: Total Body Wake Up 

4 rounds at mat

  • 30 second run in place
  • 20 girl pushups
  • 20 bodysquats
  • 10 forward leg lunges
  • 10 back leg lunges
  • 1 minute plank

Finish with 10 minute bike

Tuesday: Light Weight

Grab 2 dumbbells and find a open space! 4 rounds

  • 20 alternating dumbbell curls (10 each hand)
  • 10 burpees
  • 20 leg lunges holding dumbbells (10 each leg)
  • 15 bent over dumbbell rows

Finish with 0.5 mile walk on treadmill

Wednesday: Walk it out

At treadmill

  • 0.25 mile walk at 3.5 mph
  • 0.25 mile jog at 5.0 mph
  • 0.25 mile walk at 3.5 mph
  • 0.25 mile sprint at 5.5. mph
  • 0.5 mile incline 8 walk at 4.0 mph
  • 0.25 mile cool down walk at 3.5 mph

Thursday: Leg and Booty Focus

At mat, 4 rounds

  • 15 out in jumps
  • 20 bodyweight squats
  • 20 donkeykicks (10 each leg)
  • 20 fire hydrants (per leg)
  • 10 side leg lunges (right and left)

Friday: Long Cardio

30 minutes on your favorite cardio machine!

 

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

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