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Week 1

monday

EXERCISE

15 Air Squats

10 Push Ups

10 DB Rows

15 Sit Ups

EQUIPMENT

Dumbbells

METHOD

Perform all exercises and then rest 1:00.  Repeat for 4 rounds.

tuesday

Exercise

20 Walking Lunges

20 Band Chest Press

20 Band Rows

20 Crunches

equipment

Resistance Band

method

Perform all exercises and then rest 1:00.  Repeat for 4 rounds.

wednesday

exercise

Cardio Intervals

equipment

Stopwatch

method

Walk 1:30

Jog :30

Repeat for a total time of 30:00.

 

Thursday

exercise

10 Split Squats

10 DB Chest Press

10 One Arm DB Row

10 Russian Twists

equipment

Dumbbells

method

Perform all exercises and then rest 1:00.  Repeat for 4 rounds.

Friday

exercise

20 Side Lunges

20 DB Tricep Kick Backs

20 DB Curls

20 Twist Crunches

equipment

Dumbbells

method

Perform all exercises and then rest 1:00.  Repeat for 4 rounds.


Week 2

monday

Exercise

20 Air Squats

15 Push Ups

15 DB Rows

20 Sit Ups

equipment

Dumbbells

method

Perform all exercises and then rest :45.  Repeat for 4 rounds.

tuesday

exercise

20 Walking Lunges

20 Band Chest Press

20 Band Rows

20 Crunches

EQuipment

Resistance Band

method

Perform all exercises and then rest :45.  Repeat for 4 rounds.

wednesday

exercise

Cardio Intervals

equipment

Stopwatch

method

Walk 1:15

Jog :45

Repeat for a total time of 34:00.

thursday

exercise

12 Split Squats

12 DB Chest Press

12 One Arm DB Row

20 Russian Twists

equipment

Dumbbells

method

Perform all exercises and then rest :45.  Repeat for 4 rounds.

friday

exercise

20 Side Lunges

20 DB Tricep Kick Backs

20 DB Curls

20 Twist Crunches

equipment

Dumbbells

method

Perform all exercises and then rest :45.  Repeat for 4 rounds.


Week 3

monday

exercise

25 Air Squats

20 Push Ups

20 DB Rows

25 Sit Ups

equipment

Dumbbells

method

Perform all exercises and then rest :45.  Repeat for 4 rounds.

tuesday

exercise

24 Walking Lunges

25 Band Chest Press

25 Band Rows

25 Crunches

equipment

Resistance Band

method

Perform all exercises and then rest :45.  Repeat for 4 rounds.

wednesday

exrecise

Cardio Intervals

equipment

Stopwatch

method

Walk 1:00

Jog 1:00

Repeat for a total time of 38:00.

Thursday

exercise

15 Split Squats

15 DB Chest Press

15 One Arm DB Row

20 Russian Twists

equipment

Dumbbells

method

Perform all exercises and then rest :45.  Repeat for 4 rounds.

friday

exercise

25 Side Lunges

25 DB Tricep Kick Backs

25 DB Curls

25 Twist Crunches

equipment

Dumbbells

method

Perform all exercises and then rest :45.  Repeat for 4 rounds.


Week 4

monday

Exercise

15 Air Squats

10 Push Ups

10 DB Rows

15 Sit Ups

equipment

Dumbbells

method

Perform all exercises and then rest :30.  Repeat for 4 rounds.

tuesday

exercise

20 Walking Lunges

20 Band Chest Press

20 Band Rows

20 Crunches

equipment

Resistance Band

method

Perform all exercises and then rest :30.  Repeat for 4 rounds.

wednesday

exercise

Cardio Intervals

equipment

Stopwatch

method

Walk 1:00

Jog 1:00

Repeat for a total time of 40:00.

thursday

exercise

10 Split Squats

10 DB Chest Press

10 One Arm DB Row

10 Russian Twists

equipment

Dumbbells

method

Perform all exercises and then rest :30.  Repeat for 4 rounds.

friday

exercise

20 Side Lunges

20 DB Tricep Kick Backs

20 DB Curls

20 Twist Crunches

 

equipment

Dumbbells

method

Perform all exercises and then rest :30.  Repeat for 4 rounds.

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