Tuesday- Rest Day
Monday- Bodyrock
Sexy 2 the Core> watch video
1. Bench Press using 15 lb weights 15 15
2. Tricep Dips using the bench 15 15
3. Hammer Curls using 15 lb weights 15 15
4. Bicep Curls using the 15 lb. weights 15 15
5. Around The World using the 10 lb. weights 10 10
6. Squats using the 15 lb. weights 20 20
7. Shoulder Press using the 15 lb. weights 15 15
8. Bent Over Row using the 15 lb. weights 15 15
Sexy Killer Curves
1.Jumping Jacks touch middle of legs 50 50
2. Plank knee tucks 25 25
3. bag drop + knee tuck 10 10
4. 1/2 burpee 10 10
Time: 6:30- 7:25
1. Bench Press using 15 lb weights 15 15
2. Tricep Dips using the bench 15 15
3. Hammer Curls using 15 lb weights 15 15
4. Bicep Curls using the 15 lb. weights 15 15
5. Around The World using the 10 lb. weights 10 10
6. Squats using the 15 lb. weights 20 20
7. Shoulder Press using the 15 lb. weights 15 15
8. Bent Over Row using the 15 lb. weights 15 15
Sexy Killer Curves
1.Jumping Jacks touch middle of legs 50 50
2. Plank knee tucks 25 25
3. bag drop + knee tuck 10 10
4. 1/2 burpee 10 10
Time: 6:30- 7:25
Sunday- Cardio
Running on the Treadmill- 1 hr.
>start at 5.8 speed for 1 min.
>move to 6, then 6.2, up .2 each for 1 min. until you reach 7.5
>rest for 1 minute, then start again
*Push yourself and this will be a GREAT workout!
>start at 5.8 speed for 1 min.
>move to 6, then 6.2, up .2 each for 1 min. until you reach 7.5
>rest for 1 minute, then start again
*Push yourself and this will be a GREAT workout!
Saturday- Yoga
A great back bend
Yoga and Abs- 1 hr.
Friday- Bodyrock
Girl On Fire workout >watch video
1. Run (sprint on treadmill) Skip 2 mins.
2. 4 Bicep Curls and Prisoner Squat Jumps Using 15 lb weights 3
3. Run Or Skip 100
4. 1/2 Burpee Jump Tuck 10
5. Run Or Skip 2 mins.
6. 2 Tuck Abs 2 Bike Abs 15
7. Run Or Skip 100
8. In Out Legs 2 Cross Press Ups 5
Extra:
Abs with weights (laying down) 25 each side
Back squat with weight 40
Weight up and down (reach up toward shoulder and down to opp. foot) 10
Standing obliques with weights 20 each side
Jump Squats 20
Bicep Dips 13
Shoulder shrug with weight 15
*I did 2 rounds of each exercise
Time: 4:30- 5:30
1. Run (sprint on treadmill) Skip 2 mins.
2. 4 Bicep Curls and Prisoner Squat Jumps Using 15 lb weights 3
3. Run Or Skip 100
4. 1/2 Burpee Jump Tuck 10
5. Run Or Skip 2 mins.
6. 2 Tuck Abs 2 Bike Abs 15
7. Run Or Skip 100
8. In Out Legs 2 Cross Press Ups 5
Extra:
Abs with weights (laying down) 25 each side
Back squat with weight 40
Weight up and down (reach up toward shoulder and down to opp. foot) 10
Standing obliques with weights 20 each side
Jump Squats 20
Bicep Dips 13
Shoulder shrug with weight 15
*I did 2 rounds of each exercise
Time: 4:30- 5:30
Thursday- Cardio
1 hour elliptical
Wednesday- Yoga
Yoga and Abs- 1 hr
Tuesday- Rest Day! (date night!)
Monday- Bodyrock
Plank Press Up with Push-Up
Scream and Shout Workout >watch video
Set your interval timer to 10 rounds 45 seconds work 10 seconds break
1. Squat Side Leg Lift Left and Right 10
2. 4 Bicep Curls Prisoner Jump Squats 15 lb weights 1
3. Single Arm Press using the a 15 lb. weight 12
4. Plank Press Up 6
5. Power Incline Chest Circles using 12 lb. weights 10
=I did 5 rounds in 30 minutes
Try to beat my score and time!
Extra...
A Mix of Exercises
- Abs with weights (laying down) 40
- back squat with weight 40
- forward lunge twist 20
- weight up and down (reach up toward shoulder and down to opp. foot) 10
- Standing obliques with weights 20 each side
- Jump Squats 20
- High Knees 100
- Back lunge + forward leg lift 20 each side
= I did 1 round in 20 minutes
Sunday- Yoga and Abs
Two-Point Bridge