GAMS AND GLUTES

This workout uses a variety of movements to shape and sculpt your lower body. Your legs will be sore tomorrow, but you’ll be thanking us when you see your amazing results!

TIME: 14:00 – 20:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Alternating Front Lunge – 10 Each Leg
  • Wall Sit – 1 Minute
  • Flamingoes ( with a Chair ) – 10 Each Leg
  • Squats ( 10 Reps )
  • Glute Bridges ( 20 Reps )
  • Side Lunges – 10 Each Leg

Advanced

  • Jumping Alt Lunges – 10 Each Leg
  • Wall Sit – 2 Minutes
  • Flamingoes ( No Chair ) – 10 Each Leg
  • Jumping Squats – 10 Reps
  • Single Leg Glute Bridges – 10 Each Leg
  • Side Lunge to Reverse Lunge – 10 Each Leg

REST 60 SECONDS

REPEAT 3 TIMES

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

HIIT CARDIO with ABS

Circuit 1: Do all exercises in a circuit continuously for 6 minutes. No rest between circuits. After the 6 minutes, rest for 90 seconds. Then move on to Circuit 2.

Circuit 2:  Perform all movements in a circuit continuously for 4 minutes.

TIME: 11:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Circuit 1

  • Jumping Jacks – 10 Reps
  • Jump Ropes – 10 Reps
  • Run In Place – 10 Reps
  • Air Squats – 10 Reps
  • High Knee March – 10 Reps

Circuit 2

  • Wipers ( Leg Bent ) – 30 Seconds
  • Crunches – 30 Seconds

Advanced

Circuit 1

  • Plyo Jacks – 10 Reps
  • Mountain Climbers – 10 Reps
  • Skiers – 10 Reps
  • Burpees – 10 Reps
  • Pony Jump Ropes – 10 Reps

Circuit 2

  • Wipers ( Leg Straight ) – 30 Seconds
  • V-Ups – 30 Seconds

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

THREE’S COMPANY

This workout is time under tension. There are only 3 movements, but this workout is highly effective in helping you to build muscle! Modify and take breaks as needed.

Perform 3 minutes of movement #1, then rest 60 seconds. Perform 3 minutes of movement #2 and rest 60 seconds. Perform 3 minutes of movement #3 and rest 60 seconds.

 

TIME: 23:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Knee Pushups
  • Tricep Dips ( Chair or Bench )
  • Plank Hold

Advanced

  • Pushups
  • Tricep Dips ( w/ Straight Legs )
  • High-Low Planks

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

HIIT IT ALL

Classic timed HIIT intervals with 60 seconds work and 60 seconds rest. For example, perform movement #1 for 60 seconds, rest for 60 seconds. Then move on to movement #2 for 60 seconds, then rest for 60 seconds.

TIME: 19 minutes

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Toy Soldiers
  • Burpees ( To Plank Position then to Standing )
  • Tricep Pushups ( Knees )
  • Reverse Lunges
  • Side to Side Skiers

Advanced

  • High Knees
  • Burpess ( Full with Jump )
  • Pop Pushups
  • Butt Kickers
  • Jumping Lunges ( 30 Seconds Each Leg )

REPEAT CIRCUIT 1 MORE TIME

 

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

PLYO POWER

We’re focusing on building power in your legs! This is 30 seconds of work and 15 seconds of rest. Use your phone time or a stop watch to track the timed intervals.

TIME: 20:00 (Beginner)/ 30:00 (Advanced)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Alternating Arms Jumping Jacks
  • Skiers
  • Saddle Jumps
  • Pogo Jump Ropes
  • Soccer High Knees

Repeat Circuit 2 Times

Advanced

  • Jumping Cross Jacks
  • Speed Skaters
  • Saddle High Knee Jumps
  • Standing Mountain Climbers
  • Soccer Sprints

Repeat Circuit 3 Times

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

RUN BABY RUN

Speed training intervals. This is a walk/run interval for beginners and a sprint/walk for advanced runners.  Even intervals for 1 minute each. So, walk 1 minute, jog or sprint 1 minute. Repeat the sequence for 30 minutes total. When it starts to get tough, tell yourself, “I can do anything for a minute!”  It’s OK to slow down or take a break when needed!

TIME: 30:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Walk – 60 Seconds
  • Jog – 60 Seconds

Advanced

  • Walk or Jog – 60 Seconds
  • Sprint – 60 Seconds

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

REST and RECOVER

It’s time to rest and recover again! Remember to:

  1. Get extra sleep or take a nap.
  2. Stay on track with your meal plan.
  3. Roll and Stretch.
  4. Get excited for Week 3!!!
MONDAY

GAMS AND GLUTES

This workout uses a variety of movements to shape and sculpt your lower body. Your legs will be sore tomorrow, but you’ll be thanking us when you see your amazing results!

TIME: 14:00 – 20:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Alternating Front Lunge – 10 Each Leg
  • Wall Sit – 1 Minute
  • Flamingoes ( with a Chair ) – 10 Each Leg
  • Squats ( 10 Reps )
  • Glute Bridges ( 20 Reps )
  • Side Lunges – 10 Each Leg

Advanced

  • Jumping Alt Lunges – 10 Each Leg
  • Wall Sit – 2 Minutes
  • Flamingoes ( No Chair ) – 10 Each Leg
  • Jumping Squats – 10 Reps
  • Single Leg Glute Bridges – 10 Each Leg
  • Side Lunge to Reverse Lunge – 10 Each Leg

REST 60 SECONDS

REPEAT 3 TIMES

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

TUESDAY

HIIT CARDIO with ABS

Circuit 1: Do all exercises in a circuit continuously for 6 minutes. No rest between circuits. After the 6 minutes, rest for 90 seconds. Then move on to Circuit 2.

Circuit 2:  Perform all movements in a circuit continuously for 4 minutes.

TIME: 11:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Circuit 1

  • Jumping Jacks – 10 Reps
  • Jump Ropes – 10 Reps
  • Run In Place – 10 Reps
  • Air Squats – 10 Reps
  • High Knee March – 10 Reps

Circuit 2

  • Wipers ( Leg Bent ) – 30 Seconds
  • Crunches – 30 Seconds

Advanced

Circuit 1

  • Plyo Jacks – 10 Reps
  • Mountain Climbers – 10 Reps
  • Skiers – 10 Reps
  • Burpees – 10 Reps
  • Pony Jump Ropes – 10 Reps

Circuit 2

  • Wipers ( Leg Straight ) – 30 Seconds
  • V-Ups – 30 Seconds

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

WEDNESDAY

THREE’S COMPANY

This workout is time under tension. There are only 3 movements, but this workout is highly effective in helping you to build muscle! Modify and take breaks as needed.

Perform 3 minutes of movement #1, then rest 60 seconds. Perform 3 minutes of movement #2 and rest 60 seconds. Perform 3 minutes of movement #3 and rest 60 seconds.

 

TIME: 23:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Knee Pushups
  • Tricep Dips ( Chair or Bench )
  • Plank Hold

Advanced

  • Pushups
  • Tricep Dips ( w/ Straight Legs )
  • High-Low Planks

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

THURSDAY

HIIT IT ALL

Classic timed HIIT intervals with 60 seconds work and 60 seconds rest. For example, perform movement #1 for 60 seconds, rest for 60 seconds. Then move on to movement #2 for 60 seconds, then rest for 60 seconds.

TIME: 19 minutes

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Toy Soldiers
  • Burpees ( To Plank Position then to Standing )
  • Tricep Pushups ( Knees )
  • Reverse Lunges
  • Side to Side Skiers

Advanced

  • High Knees
  • Burpess ( Full with Jump )
  • Pop Pushups
  • Butt Kickers
  • Jumping Lunges ( 30 Seconds Each Leg )

REPEAT CIRCUIT 1 MORE TIME

 

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

FRIDAY

PLYO POWER

We’re focusing on building power in your legs! This is 30 seconds of work and 15 seconds of rest. Use your phone time or a stop watch to track the timed intervals.

TIME: 20:00 (Beginner)/ 30:00 (Advanced)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Alternating Arms Jumping Jacks
  • Skiers
  • Saddle Jumps
  • Pogo Jump Ropes
  • Soccer High Knees

Repeat Circuit 2 Times

Advanced

  • Jumping Cross Jacks
  • Speed Skaters
  • Saddle High Knee Jumps
  • Standing Mountain Climbers
  • Soccer Sprints

Repeat Circuit 3 Times

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

SATURDAY

RUN BABY RUN

Speed training intervals. This is a walk/run interval for beginners and a sprint/walk for advanced runners.  Even intervals for 1 minute each. So, walk 1 minute, jog or sprint 1 minute. Repeat the sequence for 30 minutes total. When it starts to get tough, tell yourself, “I can do anything for a minute!”  It’s OK to slow down or take a break when needed!

TIME: 30:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Walk – 60 Seconds
  • Jog – 60 Seconds

Advanced

  • Walk or Jog – 60 Seconds
  • Sprint – 60 Seconds

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

SUNDAY

REST and RECOVER

It’s time to rest and recover again! Remember to:

  1. Get extra sleep or take a nap.
  2. Stay on track with your meal plan.
  3. Roll and Stretch.
  4. Get excited for Week 3!!!