Day 1--Lower Body
You will need your Swiss ball for this.
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
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.
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
