2014 Challenge Workout Program (first 5-6 weeks)

Training Schedule

Monday: Back & Biceps          *add Ab routine from Friday’s workout if wanting to train abs hard.

Performs tri-set 3 times, resting about 1 minute between set.

(Tri-Sets 1) Wide Grip Pull Down	20
Alternating  Bicep Curls	15-20
Resistance Band Rows	20
(Tri-Set 2) Underhand Pull Downs	20
Outer Bicep Curls	15-20
One-Arm Bent Over Rows	15-20
(Tri-Set 3) Close Grip Pull Down	20
Concentration Curls	15-20
Hyperextensions	15-20

20-30 minutes HIIT on treadmill

Tuesday: Shoulders & Glutes

Perform each set 3 times, resting about a minute between sets.

(Super-Set 1) Kettle Swings	25-30
Plié Squats	20-25
Wide Squat	20-25
Narrow Squat	20-25
(Super-Set 2) Donkey Kicks	25-30
Ball Squeeze	20-25
Weighted Hip Thruster	20-25
Squat Jumps	20-25
(Tri-Set 3) Shoulder Press (palms in)	15-20
One Arm Lateral Raise	15-20
Face Pulls (w/ band)	15-20
(Tri-Set 4) Upward Rows	15-20
Front Raise	15-20
Diagonal Raise	15-20

25-30 minutes Inclines on treadmill or stairs

Wednesday:   HIIT Core

Repeat the circuit 3-4 times without rest in between, then rest for 1-2 minutes between different circuits.

(Circuit 1) Swiss Ball Crunch	25-30
Plank	1 min
Throwing Punches	1 min
(Circuit 2) Crunch Twists w/ Ball	30-40
Right Side Plank	45-60 sec
Mountain Climbers	30-60 sec
(Circuit 3) Leg Raise w/ Ball	20
Left Side Plank	45-60 sec
Burpees	10-15

45 minutes Low Intensity Steady State Cardio

Thursday:  Legs

Perform each set 3 times, resting about a minutes between each set.

(Tri-Set 1) Walking Lunges	20
Straight Leg Deadlift	20-25
Split Squats	15-20
(Tri-Set 2) Fast Step-Ups w/ High Knee	20 each leg
Curtsey Lunge	20 each leg
Stationary Lunge	20 each leg
(Tri-Set 3) Box Jumps	15-20
Dumbbell Leg Extensions	25-30
Dumbbell Leg Curls	25-30
Circle Squeeze	50
Wall Squats	1 min

20-30 minutes Inclines on treadmill or stairs

Friday:  Chest, Triceps, & Abs

Perform each set 3 times, resting about a minutes in between each set.

(Super-Set 1) Incline Press	20
Chair Dips	15-20
Bench Flys	20
Skull Crushers	15-20
Push-Ups	15-20
Triceps Overhead Extension	15-20
(Super-Set 2) Cable Crunches	25-30
Weighted Incline Sit-Ups	20-25
Bicycles	40-50
Leg Raise w/ Butt Lift	20-25
Flutter Kicks	40-50

20-30 minutes HIIT on Treadmill

Saturday:  Active rest

45 minute run (preferably outside)

Sunday:   Yoga

As most of you know I love to workout and exercise.  It is my me time, a way for me to de-stress and unwind and sometimes even vent.

With that said, I like to do something active just about every day to keep me moving and my energy up.

In order for you body to really respond and change it's shape you must strength train!  It doesn't matter if your goal is to look lean, curvy, toned or completely shredded, the only way to get and of is to lift some weights and strengthen your muscles.

Cardio still plays a large role in getting rid of some of the extra fat, but building muscle is what helps keep your metabolism high all day long!

If you don't have a treadmill or any type of cardio equipment, don't throw in the towel just yet.  There are plenty of exercises you can do that will raise your heart rate and give you just as good as exercise.  Some examples are:

• Running outside (always a fav!  Find a track, good trail, or safe road or neighborhood)
• Stairs (if you have a stair case in your home, work, or maybe a park, just go up and down - A LOT)
• Jump Rope (even if you don't have a jump rope, pretend to jump rope - still works)
• Jog in place (try different intervals and different intensities:  high knees, butt kicks, super fast, etc)
• Kickboxing (take it back old school with some Billy Blanks moves and start throwing some punches and high kicks around)

The same goes with the equipment I use with the strength training, if you don't have it, modify it!  I've learned how to modify almost anything to make it fit what I could do with only what I had (safely of course).  You can use bands for almost anything, use body weight for many, even fill totes or bags with books to lift with.  Bottom line is there's always a way.  You don't have to have the best, just give it your best!

I'll be trying to post videos with descriptions and details of each exercise (just disregard the photobombing dogs and huge mess of toys that I have to work around).

Beginners I would suggest starting with my previous workouts or maybe only starting off with one or two sets of each circuit or tri-set of this program and work your way up.

I really hope some of you will join me on this and really look forward to seeing some transformations!!  Remember, this doesn't come easy and it is something that you have to work for.  If it were easy we'd all be healthy and active and never dread bathing suit season, so MAKE YOURSELF!!!

*I am not a certified personal trainer.  I've developed this program on my own from the research and modifications from various other programs.