Today's Workout

Thursday 5/23/19
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Shoulders and Calves (1-2 minutes rest between all sets):
1. Seated Dumbbell Shoulder Press (3 sets of 6-8 reps)
2. Dumbbell Side Lateral Raise (3 sets of 6-8 reps)
3. Dumbbell Upright Row (3 sets of 6-8 reps)
4. Bent Over Dumbbell Reverse Fly (3 sets of 6-8 reps)
5. Seated Calf Raise (3 sets of 6-8 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.

Workout Music

Sander van Doorn - Identity # 492 (ID 15 year anniversary - Best of Doorn Records)

Thursday 5/23/19
0

Workout Music

Sander van Doorn - Identity # 492 (ID 15 year anniversary - Best of Doorn Records)


Shoulders and Calves (1-2 minutes rest between all sets):
1. Seated Dumbbell Shoulder Press (3 sets of 6-8 reps)
2. Dumbbell Side Lateral Raise (3 sets of 6-8 reps)
3. Dumbbell Upright Row (3 sets of 6-8 reps)
4. Bent Over Dumbbell Reverse Fly (3 sets of 6-8 reps)
5. Seated Calf Raise (3 sets of 6-8 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.

Previous workouts

Wednesday 5/22/19
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Legs (1-2 minutes rest between all sets):
1. Dumbbell Walking Lunges (3 sets of 6-8 reps)
2. Leg Extension (3 sets of 6-8 reps)
3. Leg Curl (3 sets of 6-8 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:
*Click on a specific exercise to view video demonstration

View the full Wednesday 5/22/19 workout to listen to the music

Tuesday 5/21/19
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 Back, Light Biceps and Calves (1-2 minutes rest between all sets):
1. Pull Ups (3 sets of 6-8 reps)
2. Bent Over Dumbbell Row (3 sets of 6-8 reps)
3. Seated Cable Row (V-Bar attachment) (3 sets of 6-8 reps)
4. Alternating Standing Dumbbell Curls (3 sets of 6-8 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.

View the full Tuesday 5/21/19 workout to listen to the music

Monday 5/20/19
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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 6-8 reps)
2. Incline Dumbbell Press (3 sets of 6-8 reps)
3. Flat Dumbbell Flyes (3 sets of 6-8 reps)
4. Weighted Dips (3 sets of 6-8 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

View the full Monday 5/20/19 workout to listen to the music

Friday 5/17/19
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Arms (1-2 minutes rest between all sets):
1. Standing Dumbbell Curl + One Arm Standing Dumbbell Tricep Extension (Superset) (3 sets of 6-8 reps)
2. Standing Dumbbell Hammer Curl + Triceps Pushdown using rope attachment (Superset) (3 sets of 6-8 reps)
3. Incline Dumbbell Curl (3 sets of 6-8 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:
*Click on a specific exercise to view video demonstration

View the full Friday 5/17/19 workout to listen to the music

Thursday 5/16/19
0

Shoulders and Calves (1-2 minutes rest between all sets):
1. Seated Dumbbell Shoulder Press (3 sets of 6-8 reps)
2. Dumbbell Side Lateral Raise (3 sets of 6-8 reps)
3. Dumbbell Upright Row (3 sets of 6-8 reps)
4. Bent Over Dumbbell Reverse Fly (3 sets of 6-8 reps)
5. Seated Calf Raise (3 sets of 6-8 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.

View the full Thursday 5/16/19 workout to listen to the music

Wednesday 5/15/19
0

Legs (1-2 minutes rest between all sets):
1. Dumbbell Walking Lunges (3 sets of 6-8 reps)
2. Leg Extension (3 sets of 6-8 reps)
3. Leg Curl (3 sets of 6-8 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:
*Click on a specific exercise to view video demonstration

View the full Wednesday 5/15/19 workout to listen to the music

Tuesday 5/14/19
0

Back, Light Biceps and Calves (1-2 minutes rest between all sets):
1. Pull Ups (3 sets of 6-8 reps)
2. Bent Over Dumbbell Row (3 sets of 6-8 reps)
3. Seated Cable Row (V-Bar attachment) (3 sets of 6-8 reps)
4. Alternating Standing Dumbbell Curls (3 sets of 6-8 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.

View the full Tuesday 5/14/19 workout to listen to the music

Monday 5/13/19
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 6-8 reps)
2. Incline Dumbbell Press (3 sets of 6-8 reps)
3. Flat Dumbbell Flyes (3 sets of 6-8 reps)
4. Weighted Dips (3 sets of 6-8 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

View the full Monday 5/13/19 workout to listen to the music