Monday:
5 mins warm-up before workout
Upper Body Instructions: Perform 3 sets of 8-12 reps of each exercise. Use a weight for your dumbbells that’s heavy enough that you can feel your muscles start to fatigue at the 8-12 rep range. All reps MUST consist of correct and safe form. Rest between 60 – 90 seconds between each exercise.
Fitball Pushup (you can also do a push-up on the floor if you prefer)
Dumbbell Flye – (you can do this on a bench or on the floor)
Dumbbell Shoulder Press
Dumbbell Rear Lateral Raises
Tricep Dips
Dumbbell Tricep KickBacks
Straight Arm Plank (or arms bent) aim for 60 seconds, then move up from there.
5-10 mins cool down then stretch
Tuesday:
Cardio
Warm Up
2 minutes moderate intensity and 1 minute high intensity. Repeat. Total of 8 times
Cool Down..
Stretch
Wednesday:
5 mins warm-up before workout
Lower Body Instructions: 3 sets x 15 reps – rest for 45 seconds between exercises. If you’re using dumbbells or added resistance use a weight that’s heavy enough that your muscles are feeling fairly fatigued by the end of the set. However once your form starts to fail then make that the last rep for that set. Safety must come first.
Walking Lunge With Medicine Ball (medical ball optional) – aim for 20 reps
Split Squat
Plie Squat
Dumbbell Stiff Leg Deadlift
Single Leg Glute Bridge – Toes Up – Advanced (as many as you safely can on each leg… so if you can only perform 8 reps on each leg with great form, that’s fine)
Standing Calf Raises on Adjustable Bench – you can do this on a step. Just make sure it’s stable.
5-10 mins cooldown then stretch
Thursday:
Cardio
Warm Up
40 mins moderate intensity
Cool Down..
Stretch
Friday:
5 mins warm-up before workout
Upper Body Instructions: Perform 3 sets of 8-12 reps of each exercise. Use a weight for your dumbbells that’s heavy enough that you can feel your muscles start to fatigue at the 8-12 rep range. All reps MUST consist of correct and safe form. Rest between 60 – 90 seconds between each exercise.
One Arm Bent Over Dumbbell Row – Bench
Bent Over Dumbbell Row – Palms Forward
Hammer Curls
Bicep Curl
Supermans – Beginners (or level 2 or level 3, depending on how advanced you are with your lower body training)
Cross Leg Reverse Crunch x 20 reps
Fitball Side Crunch x 20 reps
5-10 mins cooldown then stretch
Saturday:
Cardio
Warm Up
2 minutes moderate intensity and 1 minute high intensity. Repeat. Total of 8 times
Cool Down..
Stretch
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