Weeks 2 and 4 Training

Day 1--Lower Body

You will need your Swiss ball for this. 

Warm Up

Circuit 1-- Perform each exercise without rest in between. When the whole circuit is complete, rest for 1 minute and then repeat once.

• Curtsy lunge 12 reps
• Hamstring Pull-In with Ball 12 reps
• Reverse Lunge Knee Hop 12 each side
• Swiss Ball Squat 12 reps
• Russian Twist 12 each side

Cool Down

Day 2--Cardio

You will be doing steady-state cardio again. Choose a speed or resistance that increases your heart rate to the point where conversation is difficult, but is one you can sustain for the entire 30 minutes.

Day 3--Upper Body

You will need your Swiss ball, a pair of medium to heavy dumbbells, and a pair of light dumbbells. Just like Day One's circuit, you'll complete each exercise with no rest in between. Once all of the exercises are completed, rest for 1 minute and then do entire sequence again.

Use the Warm Up and Cool Down from Day 1.

• Extended-Arm Bicep Curl 12 reps
• Pike Push Up 12 reps
• Swiss Ball Back Extension 10 reps
• Single-Arm Tricep Extension 12 reps
• Swiss Ball Chest Fly 12 reps
• Side Plank with Dumbbell Raise 12 reps each side (Use your light weights for this exercise)

Day 4--Cardio

Time for HIIT! This workout will only take 20 minutes long but they are going to be a very tough 20 minutes. Remember your mantra, now is the time to put it to use! Grab your water and hand towel and get ready to feel like a beast!

Warm Up

Take 3 minutes to warm up your legs at a medium intensity. Then bump up the resistance to where your legs slow down to about 65 RPM. During the recovery intervals, you can either lower your resistance or let your legs rest.

**Workout via here

Weeks 1 and 3 Training

I'm going to list these workouts consecutively but feel free to split them up however best works with your week. If at any time you start to feel pain, faint, or dizziness stop right away. You should never feel sharp pain when exercising, so make sure to listen to your body (discomfort and muscle fatigue is different).

Monday

Upper Body

You will need your dumbbells and a chair or a bench. You want your weights to be heavy enough that you're feeling fatigued by 12-15 reps. If you feel like 15+ reps is really easy, you may want to consider bumping up your weight.

This workout will be setup as a circuit, meaning you'll do each exercise one after the other without rest. Once you get through the entire first circuit, you'll rest for 1 minute and then start on the second circuit. Each of these exercises links to a youtube video that shows the proper way to perform them. Not having the correct form puts you at risk for injury and doesn't isolate the muscle properly, so be very mindful as you're exercising. Again, a mirror if you have one is a great idea to use!

Warm-Up

Here

Circuit 1

Push-Up  12 reps

Superman 12 reps

Overhead Press 12 reps

Biceps Curl 12 reps

Tricep Dips 12 reps

Rest 1 minute

Circuit 2

Chest Press 12 reps (If you don't have a bench or a stability ball, doing this lying on the floor, with knees bent is just fine.)

Bent-Over Row 12 reps

Lateral Raises 12 reps (Use a lighter weight for this exercise and really focus on form)

Hammer Curl  12 reps

Triceps Extension 12 reps

Cooldown 

Here

Tuesday

Today is a cardio day. It will be low-intesity and kept at a moderate pace for the duration. You can do either the elliptical or bike at a challenging level that you can sustain for 30 minutes. You shouldn't be completely out of breath but you also shouldn't be able to easily carry on a conversation. 

Wednesday

Lower Body

We're sticking with the circuit set-up. You will not need any equipment for this workout.

Warm-Up--perform each move for 30 seconds

Jumping Jacks

High Knees

Squats

Toe Touch

Butt Kick

Circuit 1

Stationary Lunge 12 reps each leg

Sumo Squat 12 reps

Calf Raises 20 reps

Basic Plank 30 seconds

Circuit 2

Side Lunges 10 reps each leg

Hip Raises 12 reps

Calf Raises 20 reps

Reverse Crunch 12 reps

Cooldown

Here

Thursday

You made it to your last workout of the week! Today, you're going to finish strong with some High Intensity Interval Training, or HIIT cardio. This will be short and intense to reap the most benefits. So dig deep! 

20-Minute Elliptical Workout-- Here