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.

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.

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.

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.

Challenge Week 3

Challenge Week 3

Monday: Arms

1 mile on tread

At mat, 4 rounds

  • 15 drop pushups
  • 15 weighted squat and press
  • 30 commandos
  • 15 floor ups
  • 15 tricep dips

At weights, 4 sets per arm

  • 15 bicep curls, static hold
  • 15 tricep kickbacks
  • 15 barbell curls
  • 15 tricep extensions

Tuesday: Legs

Start with 10 minute bike

at mat, 3 circuits

  • 20 bodyweight squats
  • 20 jump lunges
  • 20 X jumps

At weights

  • 5 sets of 8 smith machine squats
  • 3 sets of 10 narrow stance squats
  • 5 sets of 10 leg press
  • 3 sets of 8 single leg press

Wednesday: Cardio & HIIT 

30 minutes on elliptical

at mat, 4 sets

  • 15 burpees
  • 20 pushups
  • 30 leg raises
  • 15 out and in jumps

stretch after

Thursday: Back/Chest/Shoulders

Start with 15 minute row

  • 4 sets of 12 wide grip lat pulldown
  • 4 sets of 15 cable face pulls
  • 4 sets of 15 low cable row
  • 3 sets of 15 reverse flyes
  • 4 sets of 15 seated row

Friday: SWEAT

2 mile run followed by 20 minutes on stairmaster

At mat, 4 sets

  • 20 bosu ball situps
  • 40 mountain climbers
  • 20 out ins

*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 2

Challenge Week 2

Monday: Arms ya ready 

Start with 10 sets of 30 second sprints on tread

At mat, 4 sets

  • 15 drop pushups
  • 20 commandos
  • 15 tricep floor dips
  • 15 weighted squat and press

At weights

  • 10 dumbbell curls with static hold
  • 12 dumbbell shoulder raises
  • 21s with weighted bar
  • 15 tricep kickbacks (each arm)
  • 15  overhead tricep press

Tuesday: Tone the Booty & Legs 

Start with 15 minute bike

  • 5 sets of 10 smith machine squats -30 second wall sit between sets
  • 3 sets of 10 narrow stance smith machine squats
  • 3 sets of 12 cable kickbacks (each leg)
  • 3 sets of 12 cable pulls (squeeze booty)
  • 3 sets of 12 bulgarian split squats (each leg)
  • 3 sets of 15 weighted sumo squats
  • 5 sets of 8 leg press (light weight)

Wednesday: Wurk wurk wurk wurk wurk

*30 minutes on cardio machine of choice*

At mat, 4 sets

  • 15 burpees
  • 8 rounds of 10 mountain climbers followed by 2 pushups
  • 20 out and in jumps
  • 20 leg lunges

Thursday: Back/Chest/Shoulders 

15 minute row

  • 3 sets of 15 single arm dumbbell row (each arm)
  • 3 sets of 12 decline bench dumbbell pullover
  • 3 sets of 12 bent over barbell row
  • 4 sets of 12 cable pushdowns
  • 3 sets of 15 weighted back extensions
  • 3 sets of 15 cable face pulls
  • 3 sets of 8 cable side pulls (each arm)

Friday: SWEAT

2 mile run followed by 20 minutes on the stairmaster

At mat, 4 rounds

  • 20 situps
  • 40 mountain climbers
  • 20 out ins
  • 1 minute plank

 

*disclaimer* The workouts above are merely a description of what I do in a week. I am not a personal trainer, therefore I cannot adequately prescribe you to an individual workout regimen. If you are performing these workouts and start to feel discomfort or pain- readjust, modify, or consult a personal trainer.

Challenge Week 1

Challenge Week 1

Monday: Arm Burner 

Start with 1 mile run on tread

At mat, 4 sets

  • 20 pushups
  • 30 commandos
  • 15 shoulder taps
  • 15 out in with pushup
  • 20 tricep dips

At weights, 3 sets

  • 10 dumbbell curls (to increase difficulty do a static hold)
  • 20 tricep kickbacks
  • 15 pullovers
  • 12 single arm cable curls

Tuesday: Legs on Fire

Start with 15 minute bike

  • 5 sets of 10 smith machine squats (to increase difficulty do a 30 second wall sit between sets)
  • 3 sets of 12 narrow stance smith machine squats (low weight)
  • 3 sets of 10 weighted step ups
  • 3 sets of 10 weighted lunges
  • 5 sets of 8 double leg press
  • 3 sets of 8 single leg press (no added weight)
  • 3 sets of 10 single leg deadlift (each leg)

Wednesday: HIIT Hurts 

10 sets of 30 second sprints followed by 30 second jogs

At mat, 4 sets

  • 15 burpees
  • 40 commandos
  • 20 pushups
  • 20 out and in jumps
  • 20 leg raises

Thursday: Upper Body Party 

Start with 15 minute row

  • 4 sets of 8 wide grip lat pulldown
  • 3 sets of 12 cable pushdown
  • 3 sets of 15 low cable back pulls
  • 3 sets of 10 high weight lateral raises followed by 15 low weight raises
  • 3 sets of 15 chest press
  • 3 sets of 10 shoulder raises

Friday: SWEAT & abs 

2 mile run followed by 20 minutes on the stairmaster

At mat, 3 sets

  • 20 bosu ball situps
  • 40 bosu ball climbers
  • 20 bosu out ins