
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.