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.

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.

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.

Intermediate Week 4

Intermediate Week 4

Monday: Lemme see if you can run it, run it

On tread, stretch before!

  • 0.10 mile warmup at 3.5 mph
  • 0.50 mile run at 5.3 mph
  • 0.25 mile walk at 3.5 mph
  • 0.15 mile run at 5.8 mph
  • 0.10 mile walk at 3.5 mph
  • 0.25 mile run at 5.5 mph
  • 0.25 mile run at 5.0 mph
  • 0.4 mile walk at 4.0 mph

Tuesday: Tone the Booty

At mat 3 rounds

  • 20 bodyweight squats
  • 15 out and in jumps
  • 20 glute bridges
  • 20 donkeykicks (each leg)

Finish with 1 mile incline walk at 4.0 mph

Wednesday: Arm Burner

Start with 10 minute row

At mat, 3 rounds

  • 20 girl pushups
  • 20 commandos
  • 20 shoulder taps
  • 40 mountain climbers

Thursday: Cardio again 🙂

30 minutes on your favorite machine!

Friday: Total Body Weights

*stretch before*

  • 3 sets 10 dumbbell curls
  • 3 sets of 10 dumbbell squat to shoulder press
  • 3 sets of 10 dumbbell sumo squats
  • 3 sets of 10 dumbbell leg lunges

finish with 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.

Intermediate Week 3

Intermediate Week 3

Monday: HIIT it

1 mile run on tread

At mat, 4 rounds

  • 12 burpees
  • 20 situps holding 8 lb medicine ball
  • 30 leg raises
  • 1 minute plank

Tuesday: Lit Legs

10 minutes on stairmaster or incline walk at 6.0 doing 4.0 mph

At weights, 3 sets per exercise

  • 16 forward leg lunges (8 per leg) holding 5-10lb dumbbells in each hand
  • 16 weighted step ups (8 per leg) holding 5-10 lb dumbbells in each hand
  • 20 bodyweight squats
  • 16 backward leg lunges (8 per leg) holding 5-10 lb dumbbells

Wednesday: Cardinooo

On Tread

0.10 mile warmup at 3.5 mph

0.5 mile run at 5.5 mph

0.25 mile walk at 3.8 mph

0.15 mile run at 6.0 mph

0.25 mile walk at 3.5 mph

0.5 mile run at 5.0 mph

0.5 mile incline walk at 4.0 mph

*stretch after*

Thursday: Arms

Warm up with 0.5 mile walk on tread

At mat, 3 rounds

  • 15 girl pushups
  • 1 min plank
  • 15 commandos

At weights, 3 sets

  • 10 dumbbell curls (5-10lb weight)
  • 10 tricep kickbacks ( each arm, 5-10lb weight)
  • 10 shoulder raises (each arm, 5-10lb weight)

 Friday: Total Body 

Start with 10 minute row

At mat, 4 sets

  • 12 burpees
  • 20 girl pushups
  • 20 situps
  • 20 leg lunges
  • 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.

Intermediate Week 2

Intermediate Week 2

Monday: Me Time (this is just a nice way to say cardio intense)

On the tread or road! Here we go!

  • 0.10 mile warmup walk at 3.5 mph
  • 0.40 mile run at 5.0 mph
  • 0.10 mile rest at 3.5 mph
  • 0.40 mile run at 5.0 mph
  • 0.50 mile incline walk at 3.8 mph
  • 0.25 mile run at 5.0 mph
  • 0.25 mile cooldown at 3.5 mph

*stretch after*

Tuesday: Tone it 

Start with 10 minute bike

At mat, 3 rounds, stop to rest at end of round

  • 20 situps
  • 20 heel touches
  • 20 leg raises
  • 1 minute plank
  • 30 second side plank (each side)

Wednesday: Weight’ing for the Weekend

*start with a 0.5-1 mile walk on tread to warm up*

At weights, 3 sets of each exercise

  • 10 dumbbell curls
  • 10 dumbbell side raises
  • 10 dumbbell front raises
  • 20 bench dips (no weight)
  • 10 tricep kickbacks

Thursday: Thankful for Cardi-B whoops I mean Cardi-O

Take your pick of your favorite cardio machine today (elliptical, stair master, bike) and spend 20-30 minutes on it. Stretch for 5 minutes after!

Friday: Full Body Full Commitment

start with 10 minute row!

At mat, 3 sets

  • 10 burpees (no pushup)
  • 15 bodyweight squats
  • 20 girl version pushups
  • 20 leg lunges (10 each leg)

 

 

*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 1

Intermediate Week 1

Monday: Make it Count!

Start with 1 mile walk/run on treadmill

On mat, 3 rounds

  • 20 girl version pushups
  • 20 shoulder taps
  • 10 commandos
  • 1 minute plank

Tuesday: Tone it up! 

Start with 20 minutes on elliptical

On mat, 3 sets

  • 20 bodyweight squats
  • 20 forward leg lunges (10 each leg)
  • 10 squat jumps
  • 20 back leg lunges (10 each leg)

Wednesday: Wine Later! ..whoops I mean whine*

Start with 10 minute bike to warm up!

At weights (don’t be scared), 3 sets- your weight choice

  • 10 dumbbell curls
  • 10 dumbbell press
  • 10 dumbbell side raises
  • 10 dumbbell front raises

Thursday: Think through it!

Start with 1 mile run/walk to warm up!

At mat, 3 rounds

  • 20 mountain climbers
  • 20 sit ups
  • 30 second wall sit
  • 20 bodyweight squats

Friday: Feeling Good!

Start with a 15 minute walk on stairmaster

At weight, 3 sets, 2 dumbbells- your weight choice

  • 10 leg step ups (per leg)
  • 10 dumbbell squats
  • 10 weighted leg lunges (5 per leg)
  • 30 bodyweight squats