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! *