Saturday- Yoga and Abs
Yoga and abs for 1 hour
Friday- Cardio
60 minutes running
>1 min. walking
>1 min. running at 5.8
>1 min. running at 6
*continue to increase by 2 until you reach 10 minutes (last running should be at 7.5 then walk for 1 min.)
>1 min. walking
>1 min. running at 5.8
>1 min. running at 6
*continue to increase by 2 until you reach 10 minutes (last running should be at 7.5 then walk for 1 min.)
Thursday- Bodyrock
Burning Leg Workout
1. Squat Pulse with 15 lb (x2) weight 50 50
2. Shoulder circles with 15 lb weights (each direction) 30 30
3. Back Squat with weight 50 50
4. Jump Squat with weights in front 30 30
5. Forward Lunge Twist 20 20
6. Back lunge and forward leg lift (25 each side) 50 50
7. 1 leg squat with weight (15 each side) 30 30
Workout time: 45 minutes
1. Squat Pulse with 15 lb (x2) weight 50 50
2. Shoulder circles with 15 lb weights (each direction) 30 30
3. Back Squat with weight 50 50
4. Jump Squat with weights in front 30 30
5. Forward Lunge Twist 20 20
6. Back lunge and forward leg lift (25 each side) 50 50
7. 1 leg squat with weight (15 each side) 30 30
Workout time: 45 minutes
Wednesday-Yoga and Abs
Yoga and abs for 1 hour
Tuesday- Rest Day
Monday- Bodyrock
Sexy 2 the Core >watch video
1. Reverse Pull Ups on the floor (or use an equalizer) 15 15
2. Tricep Dips using a bench 15 15
3. Hammer Curls using 15 lb. weights 15 15
4. Bicep Curls using 15 lb. weights 15 15
5. Around The World using 10 lb. weights 10 10
6. Squats using 15 lb. weights 20 20
7. Shoulder Press using 15 lb. weights 15 15
8. Bent Over Row using 15 lb. weights 15 15
+ side obliques with weights
+ stretching to the side with weights
+ 1 leg lunge with weight
+ tricep curl above head
Workout time: 45 minutes
1. Reverse Pull Ups on the floor (or use an equalizer) 15 15
2. Tricep Dips using a bench 15 15
3. Hammer Curls using 15 lb. weights 15 15
4. Bicep Curls using 15 lb. weights 15 15
5. Around The World using 10 lb. weights 10 10
6. Squats using 15 lb. weights 20 20
7. Shoulder Press using 15 lb. weights 15 15
8. Bent Over Row using 15 lb. weights 15 15
+ side obliques with weights
+ stretching to the side with weights
+ 1 leg lunge with weight
+ tricep curl above head
Workout time: 45 minutes
Sunday- Cardio
30 minutes running
>interval running on the treadmill
>5.8 speed- 7.5 speed
30 minutes elliptical
>interval gym elliptical training
>resistance 8-14 (1 minute each)
>interval running on the treadmill
>5.8 speed- 7.5 speed
30 minutes elliptical
>interval gym elliptical training
>resistance 8-14 (1 minute each)