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.

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.

 

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.

Beginner Week 4

Beginner Week 4

Monday: Full Body!

*streeeetch*

4 rounds, stop at end of round!

  • 20 leg lunges (10 per leg)
  • 20 body squats
  • 20 jumping jacks
  • 1 minute plank

*optional one mile tread walk when finished!*

Tuesday: Cardio! 

On treadmill, stretch before!

  • 0.25 miles at 3.5 mph
  • 0.25 miles at 5.0 mph
  • 0.25 miles at 3.5 mph
  • 0.25 miles at 5.0 mph
  • 0.5 mile incline walk at 3.7 mph

Wednesday: Arms! 

start with 0.5 mile warmup on treadmill!

3 times though, grab a set of dumbbells!

  • 15 girl pushups
  • 10 dumbbell curls (each arm)
  • 10 arm dips
  • 10 press ups with dumbbells

Thursday: Leg Focus! 

Start with 10 minute bike!

4 times through!

  • 20 body squats
  • 20 leg lunges (10 each leg)
  • 10 out and in jumps
  • 30 second running in place

Friday: Cardio! 

20 minutes on your favorite (hahah) cardio machine!

Beginner Week 3

Beginner Week 3

Monday: Arms & Cardio

On tread

0.25 mile warmup at 3.5 mph

0.25 mile run at 5.0 mph

0.25 mile walk at 3.5 mph

0.25 mile run 5.0 mph

At mat, 3 rounds

  • 10 girl pushups
  • 30 second plank
  • 10 seated dips
  • 20 jumping jacks

Tuesday: Cardio

20 minutes on Cardio machine of choice! Stretch After!

Wednesday: Legs 

Start with 5-10 minute bike

At mat, 3 sets

  • 20 bodyweight squats
  • 16 front leg lunges (8 per leg)
  • 12 side lunges (6 per leg)
  • 20 high knees

Thursday: Cardio

On tread

0.10 mile warmup at 3.5 mph

0.40 mile run at 5.3 mph

0.25 mile walk at 3.5 mph

0.25 mile run at 5.5 mph

1.0 mile incline walk at 3.5 mph

Friday: Total Body

10 minute row or walk on tread

At mat, 3 rounds

  • 30 jumping jacks
  • 20 high knees
  • 20 bodyweight squats
  • 10 squat jumps
  • 1 minute 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.

 

Beginner Week 2

Beginner Week 2

Monday: Cardio aint hardio

On treadmill or the road!

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 jog at 5.0 mph

0.5 incline walk at 3.5 mph

*stretch before and after!!*

Tuesday:  Tight Tummy

3 times through!

  • 15 situps (full situps not crunches)
  • 30 second plank
  • 20 second bicycle crunches
  • 10 leg raises (don’t let your legs hit the floor)

finish with 1/2 mile walk

Wednesday: Wurk the Booty

start with 10 minute walk or 10 minutes on the bike!

3 times through!

  • 10 wide stance squats (back straight like you are sitting in a chair)
  • 10 leg lunges (per leg)
  • 12 fire hydrants (per leg)
  • 20 high knees (10 per side)

Thursday: Time for more cardio (yay)

This can be done on the treadmill or road!

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 jog at 5.0 mph

0.5 incline walk at 3.5 mph

*stretch before and after!!*

Friday: Firm arms!

If you have a rowing machine, start out with a 5 minute row to warm up. If not, proceed to the circuit! (after stretching of course)

3 times through!

Finish strong this week! You can do it!!

 

*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 1

Beginner Week 1

Monday: Start Fresh!

3 times through!

  • 20 jumping jacks
  • 20 high knees
  • 30 second wall sit
  • 15 leg raises

Finish with 1/2 mile walk on treadmill

Tuesday: Time to do it again! 

Start with 5 minute stationary bike warmup

3 times through!

  • 10 situps
  • 30 second plank
  • 10 bodyweight squats
  • 16 front leg lunges (8 per leg)

Wednesday: What a Day!

20 minute walk on treadmill

*stretch after*

Thursday: Thinking of Friday

3 times through!

  • 10 girl version pushups
  • 20 alternate heel touches
  • 10 bodyweight squats
  • 10 girl version pushups

finish with 1/2 mile walk on treadmill

Friday: Finally! 

1 mile walk on treadmill

3 times through!

  • 15 situps
  • 10 pushups
  • 30 second plank