Workout Plans-At Home Or At The Gym: Week 1
KEY:
• MB-MEDICINE BALL
• SB-SWISS BALL
• DB-DUMBBELL
• KB-KETTLE BELL
• SA-SINGLE ARMS
• SL-SINGLE LEG
• OH-OVERHEAD
• EA-EACH
• SEC-SECONDS
• EX-EXTENSION
• QUAD-QUADRUPED (ON HANDS & KNEES)
INSTRUCTIONS:
•Do the workouts in numerical order as a circuit
• Add heavier Weights/Bands/Bosu ball if you have available
• If you do not know what the exercise is, google it for a video or ask me
• Be active every day & keep up with your healthy eating! (Use myfitnesspal as a
tool. Add me if you haven't already!)
Day 1
Upper Body:
Warm-Ups-
Cat Cow 10, Reach Throughs 5 ea side, Arm Circles 20 ea way, Walk to plank 5, Jumping Jacks 30
Workout-
1.7's Bicep Curls (go up half way for 7 reps, start half way & go up for 7 reps, full curl 7 reps-can do with bands, dumbbells, plate, water
bottles, etc)
2. Tricep Dips 20 (on chair, bench, edge of bed, etc)
3. Lateral & Frontal Raises Alt 20 (can use bands, dumbbells, plate, etc)
4. Push up w/ shoulder taps 10
5. Skull Crusher to ab toe reach 15 (legs straight up do skull crusher then reach for toes-can use dumbbells, plate, water bottles, etc)
6.ALT Gorilla Rows 20
Do all exercises 4 time through with a minute break in between each round.
Cardio- 30 minutes (jog as much as you can)
Day 2
Lower Body:
Warm-Up-
Bridges 15, Hip Rotations 10 ea side, Deep Lunges 10 ea side, Jog in place 1 min, Air Squats 20, Frankenstein Kicks 10 ea side
Workout-
1. Bulgarian Split Squats 15ea (one foot forward, one foot back elevated on a step or bosu or bench/chair-add DBs if you have)
2. Hip Thrusters 20 (feet planted on floor, back on a bench or couch or something elevated-raise hips up & squeeze-add weight and bands if you have)
3. Curtsey Lunges 15 ea side
4. Squat Pulses 30 sec
5. Quad Leg Lifts 20 ea (on hands & knees straighten one leg & lift & lower-use bands if you have)
6. Ab Leg Lifts 15
Do all exercises 4 time through with a minute break in-between each
round.
Cardio-Jump Rope 3x1 min-30sec rest (just pretend if you don’t have)
Day 3
Full Body:
Warm-Ups-
Jog 1 min, Cat Cow 10, Reach Throughs 5 ea side, Hip Rotations 10 ea side, Deep Lunges 10 ea side, Arm Circles 20 ea way, Plank to pike 10
Workout-
1. Superset 3x
a. Plank w/ side steps alt. 1 min (use band if you have)
b. Supermans 1 min (W/ 3 sec hold go up & down)
2. Superset 3x
a. Wide Push Ups 15 (hands wide w/ fingers pointed out)
b. Reverse lunge W/ a hop 12ea side (add weight if possible)
3. Superset 3x
a.Y T & V's (lie on stomach, edge of bed, on bosu ball) 10 ea
b. Reverse Plank 30 sec
4. Superset 3x
a. Squat up downs 1 min (stay in squat position & go up & down from knees)
b. Deadlifts 15 (can use dumbbells, side of couch, barbell, or SL no weights)
