WEEK 1 & 2 WORKOUT SCHEDULE
Please make sure to properly warm up between 10-15 minutes each day before any physical activity. Stretching after your warm up will also help mentally prepare for the workout. Below is a list of workouts for week 1. Each week workouts consist of an upper body session, one lower body session, two full body sessions, and one core & cardio session. Push yourself and have fun.
DAY 1: UPPERBODY
Warm up and stretch
Perform each exercise for 30 secs.
REST: 30 secs.
REST: 30 secs.
- Push Back push up
- up/down plank
REST: 30 secs.
- Arm circles
- Jumping Jacks
Rest for 1:00 and Repeat 4x
DAY 2: FULL BODY
Warm up and Stretch
Perform each exercise for 30 secs.
- Jump Rope( Jump Rope no rope for exercise modification)
- Squat Pulses
REST: 30 secs.
- Reverse Crunches
- Bicep Curls ( dumbbell , towel, band, etc.)
REST: 30 secs.
REST: 30 secs.
- Shadow Punches ( right/left)
- Tricep Extension (dumbbell, towel, band, etc.)
Rest for 1:00 and Repeat 4x
DAY 3: COREDIO
Warm up and Stretch (10-15 mins.)
Perform each exercise for 30 secs.
- Mountain Climbers
- Plank Jacks
REST: 30 secs.
REST: 30 secs.
REST: 30 secs.
- Jumping Jacks
- Shoulder Taps
Rest for 1:00 and Repeat 4x
DAY 4: LOWER BODY
Warm up and Stretch (10-15 mins.)
Perform each exercise for 30 secs.
REST: 30 secs.
REST: 30 secs.
- Curtsy Lunge
- Fire Hydrants
REST: 30 secs.
Rest for 1:00 and Repeat 4x
DAY 5: FULL BODY
Warm up and Stretch (10-15 mins.)
Perform each exercise for 30 secs.
REST: 30 secs.
- Flutter Kicks
- 180 Squat Jump
REST: 30 secs.
- Tricep kickbacks
- Shoulder Lateral Raises (Dumbbell, Towel, Bands, etc.)
REST: 30 secs.
REST: 30 secs.
- Side Lunge
- Wall Sit with a calf raise (hold)
Rest for 1:00 and Repeat 4x
DAY 6 & 7 - REST DAYS
*** Take two rest days per week. Make sure you are taking your rest days. Recovery is just as important if not more important than working out. Your rest days do not need to be consecutive, you can choose any two days in a week to take off. ***
*** Drink lots of water, stay hydrated***
WEEK 2 WORKOUT SCHEDULE
Week 2 has the exact same workout breakdown as week 1 except each exercise should be performed for 45 secs on with 20 secs breaks. Perform each workout for 4 rounds (4x).
Reminder: DAYS 6 & 7 - REST DAYS
*** Take two rest days per week. Make sure you are taking your rest days. Recovery is just as important if not more important than working out. Your rest days do not need to be consecutive, you can choose any two days in a week to take off. ***
*** Drink lots of water, stay hydrated***
