Category: Let’s Get Fit

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.

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.

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.