Thanks to the lovely flu bug that swept through our house, I wasn’t able to finish my workout posts! If you remember, I started posting a new workout for each day, here, here, and here. I finally got it together and have all five days of your workouts all in one, easy place. You can use this program for an entire month, and then I will post the new workout to ensure that your body keeps being challenged. This particular program involves 5 days of training, and two of rest. Three of the days are weights with cardio, the other two are straight cardio days. Contact me if you have questions!
DAY ONE
WEIGHTS
- Front Loaded Barbell Bulgarian Split Squats (4×5)
- Kettlebell/Dumbbell Deadlift (3×8)
- Inchworms in between Deadlift sets (5 inchworms per set)
CARDIO
- Varied Incline Sprints (run at a medium pace for one minute on a 0% incline, then increase incline and up speed to a sprint. Sprint for 20 seconds and then return to medium pace run on low incline for one minute. Repeat for 20 minutes).
DAY TWO
WEIGHTS
- Mountain climbers (5 sets at 30 seconds each) or Turkish Get-Ups (3×2/side)
- 1-Arm Dumbbell Floor Press (3×6/side)
- 1-Arm DB Row (3×6/side)
- Reverse Bear Crawls or Bosu ball pushups (10×3)
- Plank (go for broke-see how long you can hold it!)
CARDIO (choose one)
- 20 mins jumprope
- 20 mins running
- 20 mins elliptical
DAY THREE
WEIGHTS
- Goblet Squat to Box (4×6) ::hint-go slow on the way down and then pop up quickly::
- Walking Lunges (4×6) ::hint-knee should always be at a right angle in the lunge, never past your foot::
- Ball Hamstring Curls (2×20/side) ::hint-keep glutes engaged the entire time, pull belly button towards spine::
CARDIO (choose one)
- 100 KB swings
- 20 mins intervals (1 minute fast paced walk on incline, 30 seconds run)
- 20 mins spinning
DAY FOUR
Cardio day-change it up with any of the following (20-40 mins):
- Boxing
- Kickboxing
- Jumprope
- Stair climber
- Elliptical
DAY FIVE
Cardio day-SWEAT TIME!
- 100 KB swings
- 30 min run (add intervals for higher intensity)
And just in case you need some positive, motivational quotes or sayings to get you through the workouts, I’ve got a couple of my favs below 😉 Thanks for reading! Muah! <3
