Monday | SPRINTS

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP, STRETCHING

SPRINTS

  • “Sprint intervals” on the elliptical, bike, or road. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.

  • Sprint at 100% effort for 40 seconds or 200 meters. Then enjoy 20 seconds of a slow recovery pace. Repeat for 15 minutes.

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stair master. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).


Tuesday | HIIT

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

Complete each exercise for 45 seconds, rest 15 seconds, rest 1-2 minutes before repeating entire round.  (total 2 rounds)

15 MINUTES OF FAT BURNING ZONE CARDIO:

Consider using a bike, treadmill, elliptical, stair master. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)


Wednesday | FULL BODY

5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout. 

Complete each move for 45 seconds and rest 15 seconds.  Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed. Repeat 2 times

  • Pushups (modify on knees if needed)

ROUND 4 (OPTIONAL):

Repeat exercises above AMRP (as many reps as possible)

5 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN



Thursday
| ARM DAY

5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Complete each move for 45 seconds and rest 15 seconds.  Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed. Repeat 2 times

ROUND 4 (OPTIONAL):

Repeat exercises above AMRP (as many reps as possible)

5 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


Friday | ACTIVE RECOVERY / BODY CONDITIONING DAY

GUIDELINES

  • LISS interval training.  Walk 1 minute, run 1 minute, walk 1 minute run 2 minutes.  Repeat 5 times (total 20 minutes)

  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

  • Or Yoga


Saturday | LEG DAY

5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Complete each move for 45 seconds and rest 15 seconds.  Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed. Repeat 2 times

ROUND 4 (OPTIONAL)

Repeat exercises above AMRP (as many reps as possible)

BURNERS (OPTIONAL)

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


Sunday | ACTIVE RECOVERY

GUIDELINES

  • LISS interval training.  Walk 1 minute, run 1 minute, walk 1 minute run 2 minutes.  Repeat 5 times (total 20 minutes)

  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

  • Or Yoga