HIIT (High Intensity Interval Training) Cardio
Monday & Wednesday
Pick your weapon: treadmill, elliptical, cycle, rowing machine, running, walking. Warm up for 5 minutes followed by 25 minutes of alternating HIGH intensity (30 seconds) with LOW intensity (30 seconds). End with a 5 minute cool down.
Then:
- 25 pushups
- 5 tricep pushups
- 1 minute plank
- 50 in & outs (on butt, bring knees in & out)
- 40 side planks each side
- 1 minute of mouse hole
stretch
Total Body Circuit
Tuesday & Thursday
Warm up with a fast walk
3 exercises
- bicep curls (10 – 12 reps @ around 80% max)
- tricep dips 20x ea leg
- upright rows (10 – 12 reps @ around 80% max)
Jump rope 1 minute
Repeat for a total of 3 sets
3 exercises
- Lunges (20 ea. leg w/ hand weights) PERFECT form (shoulders over hips, abs sucked in, knee directly over ankle)
- Squats – 30 x
- Side step w/ ankle band – 20 steps to right, 20 to left. Feet & hips straight forward (get the ankle band from the storage room binds)
Jump Squats 1 minute
Repeat for a total of 3 sets
Then:
- 1 minute plank on the green swiss ball. Small circles right for 10 & left for 10.
- 25 pushups
- 5 tricep pushups
- climb the pole (right left 25x, then left leg)
- Obliques twists 1 minute (on back, 1,2,3 hold)
- On back, lift hips off floor (heels to the sky) 20x
- Mouse hole – 1 minute
stretch
