Challenge Week 7

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.

Intermediate Week 7

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.

Beginner Week 7

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.

Challenge Week 6

Challenge Week 6

Monday: Arm Sizzle

Start with one mile walk/run warmup on tread

At mat, 4 sets

  • 15 out in pushups
  • 15 weighted squat to press
  • 20 commandos, 20 shoulder taps
  • 15 weighted burpees
  • 20 tricep dips

At weights, 3 sets

  • 20 alternating dumbbells curls
  • 20 bent over tricep kickbacks
  • 15 bench dips
  • 15 bar curls

Tuesday: Legs & Butt 

start with 15 minute bike

  • 5 sets of 10 smith machine squats, medium weight
  • 3 sets of 12 land mine squats, medium weight
  • 4 sets of 20 weighted step ups (10 per leg)
  • 4 sets of 20 bulgarian split squats (10 per leg)
  • 5 sets of 10 heavy weight leg press
  • 3 sets of 10 single leg press
  • 4 sets of 12 cable kickbacks
  • 4 sets of 12 cable pull throughs

Wednesday: Cardio and Shoulders 

30 minutes on stairmaster or elliptical

At weights, 3 sets

  • 15 side shoulder raises into hammer curl
  • 15 single shoulder press
  • 12 shoulder forwards per arm
  • 15 high weight shoulder raises

Thursday: Back and Chest 

Start with 15 minute row

  • 3 sets of 15 smith machine deadlifts
  • 3 sets of 12 smith machine chest press
  • 5 sets of 30 second landmine rows
  • 4 sets of 12 cable pushdowns
  • 4 sets of 12 cable across

Friday: SWEAT

5 mile run. Yup.

 

*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.

Intermediate Week 6

Intermediate Week 6

Monday: Kick it into gear

Start with one mile run on tread!

At mat, 4 rounds

  • 10 burpees
  • 15 out and in jumps
  • 20 pushups
  • 1 minute plank
  • 15 lying leg raises

Tuesday: Booty Wurk

10 minutes on stairmaster

Grab 2 dumbbells and move to open area, 4 rounds

  • 20 leg lunges holding dumbbells (10 per leg)
  • 10 dumbbell squat to shoulder press
  • 20 donkey kicks per leg, no weight
  • 20 glute bridges, no weight

Wednesday: Long Cardio

30 minutes on the tread or elliptical, stretch after!

Thursday: Arm Burner 

Start with 10 minute row

At mat, 2 dumbbells, 4 rounds

  • 10 dumbbell curls
  • 15 bent over tricep kickbacks
  • 20 plank dumbbell rows
  • 10 shoulder dumbbell press per arm
  • 20 pushups

Friday: SWEAT

2 mile run, followed by 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.

Beginner Week 6

Beginner Week 6

Monday: Start Strong

Start with 1 mile walk on Treadmill!

At mat, 4 times through

  • 20 sit ups
  • 30 second high knees
  • 15 body weight squats
  • 20 leg lunges (10 per leg)

Tuesday: Cardio Time! 

*stretch before*

  • 0.25 miles at 3.5 mph
  • 0.5 miles at 5.0 mph
  • 0.25 miles at 3.5 mph
  • 0.25 miles at 5.5 mph
  • 0.25 miles at 3.5 mph

Wednesday: Arm pump 

Grab a set of dumbbells and a yoga mat! 4 times through!

  • 10 dumbbell curls
  • 10 dumbbell standing shoulder press
  • 10 dumbbell standing side raises
  • 10 dumbbell front raises
  • 20 girl pushups

Thursday: Leg Shaper 

Start with a 10 minute bike!

At mat, 4 times through!

  • 15 squat jumps
  • 20 leg lunges (10 per leg)
  • 20 side leg lunges (10 per leg)
  • 20 bodyweight squats

Friday: Cardio Again! 

30 minutes walking on the tread or on the elliptical!

*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.

 

Challenge Week 5

Challenge Week 5

New week, new goals! Lets go!

Monday: Arm pump 

Start with 10 30 second sprints on tread

At mat, 4 times through

  • 15 out in pushups
  • 20 shoulder focus pushups
  • 12 weighted burpees
  • 15 squat to press
  • 20 dumbbell rows
  • 20 commandos, 20 shoulder taps

At weights

  • 4 sets of 15 curls with bar
  • 4 sets of 20 hammer curls
  • 4 sets of 20 tricep kickbacks
  • 4 sets of 20 tricep overhead extension

Tuesday: Put Your Booty to Work

Start with 15 minute bike

  • 5 sets of 10 smith machine squats, 30 second wall sit in between
  • 3 sets of 15 narrow stance smith machine squats
  • 3 30 second out in jumps
  • 5 sets of 12 wide stance leg pres
  • 3 sets of 10 single leg press
  • 4 sets of 15 cable kickbacks
  • 4 sets of 15 cable leg pulls

Wednesday: SWEAT & shoulders 

20 minutes on Stairmaster

At weights, 4 sets

  • 12 side later raises
  • 15 single shoulder press
  • 15 arm rows
  • 15 front raises
  • 15 cable face pulls

Thursday: Back Attack

Start with 15 minute row

At weights, 4 sets

  • 15 Single arm rows, superset with 15 plate rows
  • 15 cable pulls behind back, 15 cable pulls in front
  • 15 reverse flyes
  • 15 incline raises
  • 15 decline pullovers

Friday: SWEAT

2 miles on tread followed by 20 minutes on stairmaster!

finish out with this abs circuit (stolen from my fav whitney simmons)

  • 20 single leg crunches holding medicine ball (each leg)
  • 20 out in plank jumps
  • 20 leg raises holding medicine ball above head
  • 20 spider side plank

 

*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.

Intermediate Week 5

Intermediate Week 5

We’re stepping it up this week, hope you’re ready!

Monday: Sweat away weekend regrets!

On tread, stretch before!

  • 0.1 miles at 3.5 mph
  • 0.75 miles at 5.5 mph
  • 0.15 miles at 3.0 mph
  • 0.5 miles at 5.5 mph
  • 0.25 miles at 3.5 mph
  • 0.25 miles at 5.5 mph

At mat, 3 rounds

  • 20 situps
  • 20 bodyweight lunges
  • 10 burpees
  • 1 minute plank

Tuesday: Tone those Arms! 

Start with 10 minute row!

At weights, 3 sets per arm!

  • 10 bicep curls
  • 10 shoulder side raises
  • 10 shoulder press
  • 10 tricep kickbacks
  • 15 overhead tricep extensions

Wednesday: Hump dayyy

Start with 10 minutes on the stairmaster!

At weights, 3 sets, push yourself!

  • 20 leg lunges with dumbbells (10 per leg)
  • 15 squats holding a dumbbell in each hand
  • 10 step ups per leg holding dumbbell
  • 10 back lunges with dumbbells (10 per leg)

Thursday: Cardioooo

30 minutes on your favorite cardio machine! Be sure to stretch before and after!

Friday: HIIT

Start with 10 minute bike to warm up

At mat, 4 times through!

  • 10 burpees
  • 15 out and in jumps
  • 40 mountain climbers
  • 15 girl pushups

 

You can do it!! Xoxo Cay

*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.

Beginner Week 5

Beginner Week 5

Monday: Sweat away those weekend regrets! 

At mat, 4 times through!

  • 30 second jumping jacks
  • 20 bodyweight squats
  • 30 second high knees
  • 20 situps
  • 30 second plank

Finish with 1 mile incline walk on the treadmill!

Tuesday: Tone at the Top

At mat, 4 times through!

  • 10 girl pushups
  • 10 dumbbell curls (each arm)
  • 30 second shoulder circles
  • 10 side shoulder raises with dumbbell (per arm)

Finish with 5 minute row!

Wednesday: Cardio Sweat Day! 

30 minutes walking, jogging, and sweating your booty off on the treadmill!

Thursday: Legs on Fire 

Start with 10 minutes biking!

At mat, 4 times through!

  • 20 leg lunges (10 per leg)
  • 15 glute bridges
  • 20 side leg lunges (10 per side)
  • 10 squat jumps

Friday: Cardio for the Carbo Load Later Tonight

On tread, Stretch Before!

  • 0.20 miles at 3.5 mph
  • 0.25 miles at 5.0 mph
  • 0.15 miles at 3.5 mph
  • 0.25 miles at 5.0 mph
  • 0.15 miles at 3.5 mph
  • 0.5 miles at 3.5 mph and 4.0 incline

 

You can do it!! Xoxo Cay

*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.

Challenge Week 4

Challenge Week 4

Monday: Arm & HIIT

Start with 1 mile run

At mat, 4 rounds

  • 15 out in jumps with pushup
  • 20 weighted burpees
  • 36 commandos
  • 10 mountain climbers followed by 2 pushups
  • 20 tricep dips

At weights, 3 sets

  • 21s with weighted bar
  • 15 tricep kickbacks per arm
  • 15 cable side pulls per arm
  • 12 cable crossbody pulls per side

Tuesday: Legggggz get it

Start with 15 minute bike

  • 5 sets of 10 smith machine squats
  • 5 sets of 10 smith machine deadlifts
  • 5 sets of 10 leg press
  • 3 sets of 10 single leg press
  • 3 sets of 20 cross jumps
  • 3 sets of 20 out and in jumps
  • 3 sets of 15 X jumps

Wednesday: Cardio Intense

5 mile run. 100% dreading this not even going to lie.

Thursday: Back, Chest, Shoulders 

Start with 15 minute row

  • 4 sets of 30 second land mine rows
  • 4 sets of 20 assisted pullups
  • 4 sets of 15 seated cable pulldowns
  • 3 sets of 15 cable across
  • 4 sets of 15 cable face pulls
  • 4 sets of 15 seated cable rows

Friday: SWEAT

2 miles on tread, 20 minutes on stairmaster

On mat, 3 sets

  • 20 situps
  • 30 leg raises
  • 40 commandos
  • 20 plank twists

    *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.