Thursday 10/10/19

0

Shoulders and Calves (1-2 minutes rest between all sets):
1. Seated Dumbbell Shoulder Press (3 sets of 8-10 reps)
2. Dumbbell Side Lateral Raise (3 sets of 8-10 reps)
3. Dumbbell Upright Row (3 sets of 8-10 reps)
4. Bent Over Dumbbell Reverse Fly (3 sets of 8-10 reps)
5. Seated Calf Raise (3 sets of 8-10 reps)

LISS Cardio (20 minutes):
Treadmill, Elliptical Trainer, StairMaster or Recumbent Stationary Bike

Notes:
*Click on exercise to view video demonstration
*Cardio tip: choose your favorite cardio machine (I like to alternate), and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but to where you could still keep a conversation going with someone if you had to.

Wednesday 10/9/19

0

Legs (1-2 minutes rest between all sets):
1. Dumbbell Walking Lunges (3 sets of 8-10 reps)
2. Leg Extension (3 sets of 8-10 reps)
3. Leg Curl (3 sets of 8-10 reps)
4. Standing Calf Raises (3 sets of 8-10 reps)

Abs:
Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration

Notes:
*For Standing Calf Raises, if using body weight only, perform 3 sets til failure
*Click on a specific exercise to view video demonstration

Tuesday 10/8/19

0

Back, Light Biceps and Calves (1-2 minutes rest between all sets):
1. Pull Ups (3 sets of 8-10 reps)
2. Bent Over Dumbbell Row (3 sets of 8-10 reps)
3. Seated Cable Row (V-Bar attachment) (3 sets of 8-10 reps)
4. Alternating Standing Dumbbell Curls (3 sets of 8-10 reps)
5. Seated Calf Raise (3 sets of 8-10 reps)

LISS Cardio (20 minutes):
Treadmill, Elliptical Trainer, StairMaster or Recumbent Stationary Bike

Notes:
*Click on exercise to view video demonstration
*Substitute Pull Ups with the Assisted Pull Up Machine or Lat Pull Downs  if needed
*Cardio tip:  choose your favorite cardio machine, and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but where you could still keep a conversation going with someone if you needed to.

Monday 10/7/19

0

Warm-up: Shuffle , Dance , or Jump Rope for 5-10 minutes until warm

Chest and Light Triceps (1-2 minutes rest between all sets):
1. Flat Dumbbell Bench Press (3 sets of 8-10 reps)
2. Incline Dumbbell Press (3 sets of 8-10 reps)
3. Flat Dumbbell Flyes (3 sets of 8-10 reps)
4. Weighted Dips (3 sets of 8-10 reps)

Abs
Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration

HIIT Cardio (15 minutes):
Treadmill Sprints

Notes:
*Click on a specific exercise to view video demonstration
*Substitute Weighted Dips with Assisted Dip Machine if needed

Thursday 10/3/2019

0

Shoulders and Calves (1-2 minutes rest between all sets):
1. Seated Dumbbell Shoulder Press (3 sets of 8-10 reps)
2. Dumbbell Side Lateral Raise (3 sets of 8-10 reps)
3. Dumbbell Upright Row (3 sets of 8-10 reps)
4. Bent Over Dumbbell Reverse Fly (3 sets of 8-10 reps)
5. Seated Calf Raise (3 sets of 8-10 reps)

LISS Cardio (20 minutes):
Treadmill, Elliptical Trainer, StairMaster or Recumbent Stationary Bike

Notes:
*Click on exercise to view video demonstration
*Cardio tip: choose your favorite cardio machine (I like to alternate), and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but to where you could still keep a conversation going with someone if you had to.

Wednesday 10/2/19

0

Legs (1-2 minutes rest between all sets):
1. Dumbbell Walking Lunges (3 sets of 8-10 reps)
2. Leg Extension (3 sets of 8-10 reps)
3. Leg Curl (3 sets of 8-10 reps)
4. Standing Calf Raises (3 sets of 8-10 reps)

Abs:
Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration

Notes:
*For Standing Calf Raises, if using body weight only, perform 3 sets til failure
*Click on a specific exercise to view video demonstration

Tuesday 10/1/2019

0

Back, Light Biceps and Calves (1-2 minutes rest between all sets):
1. Pull Ups (3 sets of 8-10 reps)
2. Bent Over Dumbbell Row (3 sets of 8-10 reps)
3. Seated Cable Row (V-Bar attachment) (3 sets of 8-10 reps)
4. Alternating Standing Dumbbell Curls (3 sets of 8-10 reps)
5. Seated Calf Raise (3 sets of 8-10 reps)

LISS Cardio (20 minutes):
Treadmill, Elliptical Trainer, StairMaster or Recumbent Stationary Bike

Notes:
*Click on exercise to view video demonstration
*Substitute Pull Ups with the Assisted Pull Up Machine or Lat Pull Downs  if needed
*Cardio tip:  choose your favorite cardio machine, and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but where you could still keep a conversation going with someone if you needed to.

Monday 9/30/19

0

Warm-up: Shuffle , Dance , or Jump Rope for 5-10 minutes until warm

Chest and Light Triceps (1-2 minutes rest between all sets):
1. Flat Dumbbell Bench Press (3 sets of 8-10 reps)
2. Incline Dumbbell Press (3 sets of 8-10 reps)
3. Flat Dumbbell Flyes (3 sets of 8-10 reps)
4. Weighted Dips (3 sets of 8-10 reps)

Abs
Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration

HIIT Cardio (15 minutes):
Treadmill Sprints

Notes:
*Click on a specific exercise to view video demonstration
*Substitute Weighted Dips with Assisted Dip Machine if needed

Friday 9/27/19

0

Shoulders and Calves (1-2 minutes rest between all sets):
1. Seated Dumbbell Shoulder Press (3 sets of 8-10 reps)
2. Dumbbell Side Lateral Raise (3 sets of 8-10 reps)
3. Dumbbell Upright Row (3 sets of 8-10 reps)
4. Bent Over Dumbbell Reverse Fly (3 sets of 8-10 reps)
5. Seated Calf Raise (3 sets of 8-10 reps)

LISS Cardio (20 minutes):
Treadmill, Elliptical Trainer, StairMaster or Recumbent Stationary Bike

Notes:
*Click on exercise to view video demonstration
*Cardio tip: choose your favorite cardio machine (I like to alternate), and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but to where you could still keep a conversation going with someone if you had to.

Wednesday 9/25/19

0

Legs (1-2 minutes rest between all sets):
1. Dumbbell Walking Lunges (3 sets of 8-10 reps)
2. Leg Extension (3 sets of 8-10 reps)
3. Leg Curl (3 sets of 8-10 reps)
4. Standing Calf Raises (3 sets of 8-10 reps)

Abs:
Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration

Notes:
*For Standing Calf Raises, if using body weight only, perform 3 sets til failure
*Click on a specific exercise to view video demonstration