Workouts
Gym / At Home
Week 1
Monday: kettlebell work (every movement with kettlebell)
- ❖ WARMUP – 10 MINUTE TREADMILL SPRINTS
*SCALE* 10 MINUTE HIGH KNEES / ONE MINUTE ON, ONE MINUTE OFF - ❖ UPRIGHT ROWS / 3X20
*SCALE* WIDE PUSHUPS / 2X25 - ❖ SQUATS / 5X25
*SCALE* AIR SQUATS / 5X35 - ❖ SINGLE ARM OHP (OVER HEAD PRESS) / 3X10 (EACH ARM)
*SCALE* HIGH PLANK SHOULDER TAPS / 3X20 TOTAL - ❖ DEADLIFTS / 2X25
*SCALE* DONKEY KICKBACKS / 3X25 - ❖ 10 MINUTE SITUPS / ONE MINUTE ON , ONE MINUTE OFF
Tuesday: barbell work (every movement with barbell)
- ❖ WARMUP- 15 MINUTE ELLIPTICAL
*SCALE* SKI JUMPS / 10 MINUTES - ❖ SKULL CRUSHERS / 3X10
*SCALE* CLOSE TIGHT PUSHUPS / 3X10 - ❖ BEND OVER ROWS / 3X10
*SCALE* BEAR CRAWLS / 3X 1MINUTE - ❖ CLEANS / 4X12
*SCALE* JUMP TUCKS / 4X20 - ❖ PLIE PULSE SQUATS / 5X25
*SCALE* PLIE PULSE SQUATS / 5X35
Wednesday:
- ❖ WARMUP- 20 MINUTE TREADMILL SPRINTS
*SCALE* 10 MINUTE BURPEES / ONE MINUTE ON, ONE MINUTE OFF - ❖ PLANK UP DOWNS / 3X20 TOTAL
- ❖ PUSHUP ROTATIONS / 3X20 (10 EACH SIDE)
- ❖ MODIFIED V-SITS / 3X20 TOTAL
- ❖ SPIDERMAN PUSHUPS / 3X20 (10 EACH SIDE)
- ❖ SQUAT HOLDS / 10 MINUTES- ONE MINUTE ON, ONE OFF
Thursday:
- ❖ WARMUP – TREADMILL INCLINE / 20 MINUTES (INCLINE 8, SPEED 3.0) *SCALE* ACTIVE STRETCHING
- ❖ SEATED ROWS / 3X10 (HEAVY)
*SCALE* 3 SECOND PUSHUP HOLDS / 3X10 - ❖ LAT PULLDOWNS / 3X10 (HEAVY)
*SCALE* CRAB KICKS / 3X1 MINUTE EACH - ❖ SINGLE LEG DUMBBELL DEADLIFTS / 3X20
*SCALE* FIRE HYDRANTS / 3X30
- ❖ HAMMER CURLS / 3X10 (HEAVY)
- ❖ 10 MINUTE LEG RAISES / ONE MINUTE ON, ONE MINUTE OFF
Friday: swiss ball work (every movement with swiss ball)
- ❖ STAIR MASTER – 20 MINUTES (NO HANDS) SPEED 6
*SCALE* SQUAT KICKS / 5 MINUTES STRAIGHT - ❖ BACK HYPER EXTENTIONS / 3X20
*SCALE* SUPERMANS / 3X20 - ❖ AB PIKE PRESS / 3X20
*SCALE* WALL PIKES / 3X20 - ❖ LEG TO ARM PASS OFF / 3X20
*REVERSE CRUNCHES* /3X20 - ❖ LEG CURLS / 3X20
*SCALE* GLUTE BRIDGES /3X30 - ❖ SITUPS / 3X25
*SCALE* SITUPS / 3X30
*These are both gym & at home workouts, the *scaled* is for when you do not have equipment available, easy movements that will get that heart rate up to make for a good sweat! *