Cardio Program:
Variation and intensity is key. Start off at whatever pace you feel comfortable with and increase the intensity a little each time.
Monday - HIIT 30-45 minutes
- Start with a 5 minute warm up
- Sprint for 30 seconds, walk for 60 seconds. (play with the speeds to see what you are
comfortable with; I started with 8mph : 4mph). As you increase endurance and intensity
try sprinting for 60 seconds, walk 60 seconds, gradually increasing speeds and even
adding inclines.
- Repeat intervals for 20-30 minutes. (or however long you can, remember something is
better than nothing. Just always be pushing yourself)
- Finish with a 5 minute cool down.
Tuesday - Jogging 30-60 minutes
- Start with 5 minute warm up
- Jog at a moderate pace 20-50 minutes
- Finish with a 5 minute cool down.
Wednesday - Inclines 37 minutes
- Start with a 3 minute warm up
- Walk at a 3.5-4.0 mph pace and increase Incline 1% every 3 minutes until at 10%.
- Finish with a 4 minute cool down (without incline)
* As you progress increase speeds and/or increase every 4 or 5 minutes until at 10%.
Thursday - Jogging 30-60 minutes
- Start with 5 minute warm up
- Jog at a moderate pace 20-50 minutes
- Finish with a 5 minute cool down.
Friday - HIIT 30-45 minutes
- Start with a 5 minute warm up
- Sprint for 30 seconds, walk for 60 seconds. (play with the speeds to see what you are
comfortable with; I started with 8mph : 4mph). As you increase endurance and intensity
try sprinting for 60 seconds, walk 60 seconds, gradually increasing speeds and even
adding inclines.
- Repeat intervals for 20-30 minutes. (or however long you can, remember something is
better than nothing. Just always be pushing yourself)
- Finish with a 5 minute cool down.
Saturday - Light Cardio or Zumba
Program 1:
Circuit Training - Great Workout for Endurance, Strength, and Weight Loss
(perform 1 set of each exercise then rest for about a minute. repeat 2 more times)
Monday - Upper Body Circuit:
Set 1:
Dumbbell Shoulder Press 20
Dumbbell Front and Lateral Shoulder Raise 15
Dumbbell Upright Rows 20
Hyper extensions with Rear Delt Raise 15
Crunches 25-30
Set 2:
Dumbbell Bent Over Rows 20
Single Arm Dumbbell Rows 15
Dumbbell Push-Ups with Rows 20
Full Sit-Ups 25-30
Set 3:
Lying Tricep Extensions 20
Dumbbell Bicep Curls 20
Pull Downs (using bands) 20
Reverse Grip Chin-Ups (can use bands) 20
Planks 1 minute
Wednesday - Lower Body Circuit:
Set 1:
Weighted Squats 20
Split Squats 15 each leg
Dumbbell Step-Ups with Kickbacks 15 each leg
Leg Raises 25-30
Set 2:
Dumbbell Stiff-Legged Deadlifts 20
Lying Hamstring Curls with Dumbbells 20
Reverse Hyper extensions 20
Bicycle Crunches 25-30
Set 3:
Jump Lunges 20 each leg
Static Speed Skaters 20 each leg
Plyo Speed Skaters 15 each leg
Vertical Scissors 25-30
Friday - Full Body Circuit:
Set 1:
Weighted Squats 20
Dumbbell Step-Ups with Kickbacks 15 each leg
Dumbbell Stiff-Legged Deadlifts 20
Jump Lunges 20 each leg
Reverse Crunch 25-30
Set 2:
Dumbbell Shoulder Press 20
Dumbbell Bent Over Rows 20
Push Ups 20
Dumbbell Bicep Curls 20
Butterfly Crunches 25-30
Set 3:
Plyo Speed Skaters 15 each leg
Weighted Sumo Squats 20
Static Speed Skaters 20 each leg
One Arm/One Leg V-Ups 25-30
Program 2:
Split Muscle Training with Circuits and Super Sets - A bit more intense for building strength and weight loss.
(perform 1 set of each exercise then rest for about a minute. repeat 2-3 more times)
Monday - Legs
Set 1:
Weighted Squats 20
Bench Step-Ups with High Knee 15 each leg
Split Squats 15 each leg
Straight Legged Deadlift 20
Stability Ball Single Leg Curl 15 each leg
Set 2:
Weighted Sumo Squat 20
Calf Raise 20
Weighted Reverse Lunge 15 each leg
Curtsy Squat 15 each leg
Bench Butt Bridge 20
Tuesday - Back & Biceps
Set 1:
Wide Grip Lat Pull Downs (bands) 20
Standing Bicep Curls 20 each arm
One Arm Dumbbell Row 15 each arm
Set 2:
Underhand Cable Pull Down 20
Hammer Curls 20
Seated Back Flys 15
Set 3:
Standard Pull Down (bands) 20
Concentration Curls 20 each arm
Bent Over Bumbbell Row 20
Hyperextensions 15
Wednesday - Chest & Abs
Set 1:
Dumbbell Flys 20
Dumbbell Bench Press 20
Set 2:
Push-Ups 20
Incline Bench Press 20
Set 3:
Ball Crunches 25
Sit-Ups 25
Bicycle Crunches 30
Leg Lifts 25
Set 4:
Butterfly Crunches 25
Hand-Off Crunches with Ball 20
Vertical Scissors 20
Plank 1 minute
Thursday - Shoulds & Triceps
Set 1:
Dumbbell Shoulder Press 20
Chair Dips 15
Standing Lateral Raises 15-20
Set 2:
Upright Row 20
Skull Crushers 20
Standing Front Raise 15
Set 3:
Dumbbell Bent Over Flys 15-20
Lawn Mowers with Kickbacks 15 each arm
Single Arm Alternating Later Raise 15 each arm
Friday - Plyo/Lower Body & Core
Set 1:
Walking Lunges with Kickbacks 15 each leg
Jump Squats 20
Super Skaters 15 each leg
Set 2:
Jump Lunges 15-20 each leg
Wall Squats 1 minute
Static Speed Skaters 20 each leg
Set 3:
'Zuzka's Tight In 10' - perform as many rounds as possible in 10 minutes:
Burpee's 5
Reptiles on Chair 20
Side Hops Over Dumbbell 20
Planks with Dumbbell Pull 10
Program 3:
Split Muscle Training with Straight Sets, Super Sets, and Circuits with Heavier Weights - Even more intense and lengthy for really leaning out and toning muscle, gaining strength. This one also has more focus on lower body and abs (my most troublesome areas).
(perform each set then rest for 45-60 seconds. repeat 2-3 more times)
Monday - Legs & Abs
Straight Sets:
Walking Lunges with Kickback 12 each leg
Super Set:
Weighted Squats 12-15
Straight Legged Deadlift 12-15
Straight Set:
Weighted Sumo Squats 12-15
Step-Ups with High Knee 12 each leg
Split Squats 12-15
Weighted Butt Bridge 15
Circuit:
Ball Crunches 20
Leg Raise Holding Weight 15
Weighted Sit-Ups 15
Scissor Kicks 20
Tuesday - Chest & Back
Straight Sets:
Dumbbell Fly 12-15
Incline Press 12-15
Incline Fly 12-15
Dumbbell Press 12-15
Wide Grip Pull Down 15
Bent Over Row 12-15
One Arm Row 12-15 each arm
Underhand Pull Down 15
Seated Fly 12-15
Standard Pull Down 15
Hyper Extensions (weighted) 12-15
Wednesday - Plyo & Core
Circuit 1:
Jump Squats 20
Burpees 5
Jump Lunges 12 each leg
Mountain Climbers 40 Seconds
Super Skaters 60 Seconds
Circuit 2:
Superman/ Bananas 60 Seconds
Medicine Ball/Dumbbell Twists 40 Seconds
Steam Engines 60 Seconds
Angry Punches 45 Seconds
'Love Handle Crunch' 45 Seconds
Thursday - Shoulders, Triceps, & Biceps
Straight Sets:
Seated Dumbbell Press 12-15
Standing Lateral Raises 10-12
Upright Rows 12-15
Standing Front Raise 10-12
Rear Delt Raise 10-12
Standing Alternating Overhead Press 10-12
Rear Delt Cable Rows (bands) 12-15
Superset:
Hammer Curls 12-15
Tricep Push Downs (bands) 15
Superset:
Incline Dumbell Curls 12-15
Skull Crusher 12-15
Superset:
Cross Body Curls 12-15
Chair Dips 12-15
Straight Set:
One Arm Dummbell Curls 12-15
Friday - Legs & Abs
Straight Set:
Single Leg Butt Bridge 15 each leg
Weighted Reverse Lunge 12-15 each leg
Weighted Diagonal Step Ups 12-15 each leg
Single Leg Deadlifts 12-15 each leg
Superset:
Cable Kickbacks (bands) 12-15 each leg
Cable Side Kicks (bands) 12-15 each leg
Circuit:
Reverse Crunch 20
Bicycle Crunches 15 each leg
V-Ups 20
Superset:
Plank 60 seconds
Side Plank 30 seconds each side
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