FAQ
WEEK 1
Day One: Leg Day
Warm Up: 5-10 minutes on the treadmill (Fast walking or a slow jog)
- Dumbbell Squats - 4 sets of 12 reps
- Standing dumbbell calf raises - 4 sets of 12 reps
- Leg Press Machine - 3 sets of 10 reps
- Kettle Bell Swings - 4 sets of 12 reps Super Set with #5 Wall Sits
- Wall Sits - 4 sets hold for 30 seconds each
- Planks - 3 sets of a 30 second hold each.
Day Two: Chest, Triceps, and Shoulders
Warm Up: 5-10 minutes on the elliptical.
- Push Ups (Regular or modified) - 3 sets of 10 reps
- Dips on the mat - 3 sets of 10 reps
- Chest Press Machine - 3 sets of 10 reps
- Shoulder Press Machine - 3 sets of 10 reps
- Tricep Extensions on Machine - 3 sets of 10 reps
Day Three: Back and Biceps
Warm Up: 5-10 Minutes on the Row Machine
- Rows on Machine - 3 sets of 10 reps
- Lat Pull Down - 3 sets of 10 reps
- Back Extension on machine - 3 sets of 12 reps
- Bicep Curl Machine - 3 sets of 12 reps
- Hammer Curls - 3 sets of 12 reps
Day Four: Leg Day
Hopefully your legs have rested and your game for another leg day, only we are switching up the movements.
Warm Up: 5-10 minutes on the stair master- Curtsy Lunge - 4 sets of 20 reps
- Box Steps - 4 sets of 12 reps
- Glute Bridges with a dumbbell - 4 sets of 12 reps
- Leg Extension Machine - 3 sets of 10 reps
Day Five: HIIT (High Intensity Interval Training)
Warm Up: Let’s get our vitamin D in today and get our cardio done outside. Lets walk or jog 5-10 minutes. When you do cardio today, let's try and run a mile.
Get your phone out and bring up your timer… Set your timer for 30 seconds and get ready to hit repeat. 30 seconds on, 30 seconds off for each circuit.- Jumping Jacks
- Squats
- Mountain Climbers
- Plank Twists
- Push Ups
WEEK 2
Day One: Leg Day
Warm Up: 5-10 minutes on the treadmill at an incline of 5 (Fast walking or a slow jog)
- Hack Squats - 4 sets of 10 reps
- Glute Kick Back Machine - 4 sets of 12 reps
- Alternating Lunges - 3 sets of 12 reps
- Hamstring Curl Machine - 4 sets of 12 reps
- Ab and Adduction Leg Machine-3 sets of 10 each
- Planks - 3 sets of a 45 second hold each.
Day Two: Chest, Triceps, and Shoulders
Warm Up: 5-10 minutes on the elliptical.
- Push Ups (Regular or modified) - 3 sets of 10 reps
- Dips off of the box - 3 sets of 10 reps
- Chest Press Machine - 3 sets of 12 reps
- Shoulder Press Machine - 3 sets of 10 reps *
- Tricep Extension Machine - 3 sets of 10 reps
Day Three: Back and Biceps
Warm Up: 5-10 Minutes on the Row Machine- Rows on Machine - 3 sets of 10 reps
- Lat Pull Down - 3 sets of 10 reps
- Back Extension on Machine - 3 sets of 12 reps
- Bicep Curl Machine - 3 sets of 12 reps
- Hammer Curls - 3 sets of 12 reps
Day Four: Leg Day
Weighted Curtsy Lunge - 4 sets of 20 reps
Warm Up: 5-10 minutes on the stair master
- Weighted Curtsy Lunge - 4 sets of 20 reps
- Leg Press - 4 sets of 10 reps
- Hip Thrust Machine - 4 sets of 12 reps
- Leg Extension Machine - 3 sets of 10 reps *
Day Five: HIIT (High Intensity Interval Training)
Warm Up: You can mix it up here let’s walk 5-10 minutes outside again, but for your cardio let’s hit the hills and do a hike, but let's get in at least 20-25 minutes of cardio today.
Get your phone out and bring up your timer. Set your timer for 30 seconds and get ready to hit repeat. 30 seconds on, 30 seconds off for each circuit.- Squats
- Push Ups
- Leg Lifts
- Dips
- Crunches
WEEK 3
Day One: Leg Day
Warm Up: 5-10 minutes on the treadmill at an incline of 7 (Fast walking or a slow jog)
- Walking Lunges - 3 sets of 12 reps
- Laying Down Hamstring Curls - 4 sets of 12 reps
- Single Leg Press- 3 sets of 12 reps
- Kettle Bell Deadlifts- 4 sets of 12 reps
- Ab and Adduction Leg Machine - 3 sets of 10 each*
- Planks - 3 sets of a one minute hold each.
Day Two: Chest, Triceps, and Shoulders.
Warm Up: 5-10 minutes on the elliptical.
- Push Ups (Regular or modified) - 3 sets of 12 reps (Super Set with your Dips)
- Dips off of the box - 3 sets of 12 reps
- Dumbbell Chest Press on mat - 3 sets of 12 reps*
- Dumbbell Shoulder Press - 3 sets of 10 reps *
- Dumbbell Tricep Extensions over head - 3 sets of 12 reps
Day Three: Back and Biceps
Warm Up: 5-10 Minutes on the Row Machine- Assisted Pull Ups - 3 sets of 8-10 reps (Decrease resistance)
- Smith Machine Rows - 3 sets of 10 reps
- Back Extension with a plate - 3 sets of 12 reps
- Dumbbell Curls - 3 sets of 12 reps
- Rope Tricep Extensions - 3 sets of 12 reps
Day One: Leg Day
Warm Up: 5-10 minutes on the treadmill at an incline of 7 (Fast walking or a slow jog)
- Walking Lunges - 3 sets of 12 reps
- Laying Down Hamstring Curls - 4 sets of 12 reps
- Single Leg Press- 3 sets of 12 reps
- Kettle Bell Deadlifts- 4 sets of 12 reps
- Ab and Adduction Leg Machine - 3 sets of 10 each*
- Planks - 3 sets of a one minute hold each.
Day Five: HIIT (High Intensity Interval Training) This can be done in the gym, or at home.
Warm Up: You can mix it up here let’s walk 5-10 minutes outside again, but for your cardio let’s hit the hills and do a hike, but let's get in at least 20-25 minutes of cardio today.
Get your phone out and bring up your timer. Set your timer for 30 seconds and get ready to hit repeat. 30 seconds on, 30 seconds off for each circuit.- Burpies
- Bicep Curl to Shoulder Press
- Wall Sit
- Mountain Climbers
- Twisted Planks
WEEK 4
Day One: Leg Day
Warm Up: 5-10 minutes on the treadmill at an incline of 9 (Fast walking or a slow jog)
- Weighted Walking Lunges - 3 sets of 12 reps
- Barbell Squats - 4 sets of 10 reps
- Barbell Hip Thrust - 3 sets of 12 reps
- Bar Bell Deadlift- 4 sets of 10 reps
- Leg Press in Free-weight area- 3 sets of 10 reps
- Planks - 3 sets of a one minute hold each
Day Two: Chest, Triceps, and Shoulders.
Warm Up: 5-10 minutes on the elliptical.
- Push Ups (Regular or modified) - 3 sets of 12 reps (Super Set with your triceps below)
- Dumbbell Tricep Extensions over head - 3 sets of 12 reps
- Dumbbell Chest Press on bench- 3 sets of 10 reps
- Alternating Shoulder Front raises - 3 sets of 10 reps
- Seated Cable Fly’s - 3 sets of 10 reps
Day Three: Back and Biceps
Warm Up: 5-10 Minutes on the Row Machine
- Assisted Pull Ups - 3 sets of 8-10 reps (Decrease resistance from the week prior)
- Seated Rows - 3 sets of 10 reps
- Back Extension with a plate - 3 sets of 12 reps
- Barbell Curls - 3 sets of 12 reps
- Lat Push Down - 3 sets of 12 reps
Day Four: Leg Day
Warm Up: 5-10 minutes on the stair master
- Side Lunges - 4 sets of 20 reps
- Leg Press - 4 sets of 10 reps
- Dumbell Squats (plate under heels) - 4 sets of 12 reps
- Leg Extension Machine - 3 sets of 10 reps*
Day Five: HIIT (High Intensity Interval Training)
Warm Up: You choose your warm up today, but get your outdoor cardio in, make it last at least 20-25 minutes and get a sweat up!
Get your phone out and bring up your timer. Set your timer for 30 seconds and get ready to hit repeat. 30 seconds on, 30 seconds off for each circuit.- Jumping Jacks
- Burpies
- Mountain Climbers
- Planks
- Crunches