Challenge Week 7

Monday: Leg HIIT 

Start with 1 mile run on tread

At mat, 4 sets

  • 15 out in jumps
  • 20 alternating jumps
  • 20 donkey kicks per leg
  • 12 side lunges with dumbbell per leg
  • 15 squat jumps

At weights

  • 5 sets of 10 smith machine squats
  • 5 sets of 10 leg press
  • 5 sets of 12 hamstring curls
  • 5 sets of 15 dumbbell deadlifts

Tuesday: Armz

At mat, 4 sets

  • 15 out in pushups
  • 20 commandos, 20 shoulder taps
  • 20 plank dumbbell rows
  • 15 weighted burpees

At weights

  • 4 sets of 20 dumbbell curls
  • 3 sets of 15 hammer curls
  • 4 sets of 12 tricep kickbacks
  • 4 sets of 15 overhead tricep extensions

Wednesday: Cardio and HIIT 

30 minutes on cardio machine of choice

At mat, 4 sets

  • 15 burpees
  • 1 minute plank
  • 15 leg raises
  • 30 second side plank (each side)

Thursday: Back and Chest 

Start with 15 minute row

At weights

  • 4 sets of 12 wide grip lat pulldowns
  • 4 sets of 15 front cable pulldowns
  • 4 sets of 12 low rows
  • 4 sets of 12 cable chest flyes
  • 4 sets of 15 bent over rows
  • 4 sets of 15 reverse flyes
  • 3 sets of 15 decline pullovers
  • 3 sets of 20 lateral extensions

Friday: SWEAT

2 mile run followed by 20 minutes on treadmill

 

*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.

Leave a Reply