Intermediate Week 7

Monday: Total Body 

Start with 1 mile run to warm up

At mat, 4 sets, 2 dumbbells

  • 20 alternating dumbbell curls
  • 15 burpees
  • 15 dumbbell plank rows
  • 20 leg lunges holding dumbbell
  • 15 squats holding dumbbell

Tuesday: Long Run 

3.5 mile goal!

Wednesday: Leg and Booty Werk

At weights

  • 3 sets of 20 leg lunges holding dumbbells
  • 3 sets of 10 weighted step ups (per leg)
  • 3 sets of 15 out in jumps (no weight)
  • 3 sets of 12 goblet squats with heavy dumbbell

Finish with 5 minute bike!

Thursday: HIIT day

Start with 20 minutes on the elliptical or stairmaster

At mat, 3 rounds

  • 10 burpees
  • 20 situps
  • 15 leg raises
  • 1 minute plank

Friday: Sweat

2 miles on treadmill and then 10 minute bike!

 

*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