Intro Workouts

Welcome, you are in for a great introductory workout. You will get a feel for what is expected in all my training and how my programs are put together. Every workout featured below is just a small portion of what you experience with my training. I hope you will reach deep within for that drive that will take you to the next level in your fitness goals and beyond, a lifestyle. Shut the world out and make this your time, a time to dedicate something for you and make it your own. Push yourself beyond what you ever felt capable. You will find you can do it and even more. Enjoy!

Week 1

 Day 1 – upper body

8x 30 second sprints with 30 second recovery walk or jog

Then 1-3 rounds of 10 seconds rest 50 seconds work: 4 minute workout or 12 minute workout depending upon what you have time for.

add weight for a harder workout –

  • burpees
  • push ups
  • tricep push ups
  • diamond push ups

Day 2 – ab day

Tabata – high knees

  • 10 seconds rest, 20 seconds of work – 8 rounds (20 seconds of high intensity)

3 rounds of 10 seconds off 30 seconds of work: core workout

  • leg drop and lift
  • mountain climbers
  • supermans
  • elbow plank holds

Day 3 – leg day

6x 1 minute hard run 1 minute recovery run

Tabata – 10 seconds off 20 seconds on of the following:

  • squat jacks
  • squat jumps
  • squat touch downs
  • squat pulses

Day 4 – HIIT

As many rounds as possible in 25 minutes: always add weight to make harder

  • 15X Push ups
  • 15X Jump lunges (total of 30 if count each leg)
  • 15X Butt bridges
  • 15X Back squats (if you add weight)

Day 5 – Shoulders & Back

3 rounds of: use a weight that challenges you a bit, last 3 reps should be difficult.

  • 25x MB Slams (6-20lb weighted medicine ball)
  • 10x Bent over rows (barbell, sandbag or dumb bells)
  • 10X Shoulder/Military presses (use barbell, sandbag or dumb bells)

BURNER:

Tabata 10/20-8 rounds: 10 seconds active rest / 20 seconds all out work

  • 10 seconds of plank hold / 20 seconds of push ups

 Next week:

DAY 1

CALVES & CARDIO

 

  • 200X JUMP ROPE OR PRETEND JUMP ROPE JUMPS

 

  • CALF RAISES WITH AN ISO HOLD –

STAND ON 1 FOOT FACING A WALL AND HANDS ON WALL AND JUST DO 12X HEEL RAISES HOLDING FOR 2-3 COUNT AT THE TOP AND LOWER TO THE GROUND – 12 REPS EACH LEG

 

  • 50X 1 FOOT JUMPS – ON EACH LEG

JUMP ROPE ON ONE LEG 50 REVOLUTIONS

SWITCH LEGS AND DO 50 REVOLUTIONS ON THE OTHER

 

  • 12X WALL PRESS RAISE –

EXTEND ARMS AGAINST A WALL AND FACE THE WALL AND HAVE BODY STEP AWAY FROM WALL AND PRESS HEELS UP AND DOWN AS YOU SLIDE YOU HANDS AGAINST THE WALL

 

REPEAT THIS 3 ROUNDS TOTAL

 

DAY 2

GLUTES/BUTT

 

5 EXERCISES – ADD DUMBBELLS FOR MORE RESISTANCE (5-10LBS OR MORE IF YOU WANT MORE OF A WORKOUT).

 

  • 12X BACK LUNGE KICK TO CURTSY SQUAT –

STEP BACK IN A REVERSE OR BACKWARD LUNGE AND KICK LEG FORWARD AND GO STRAIGHT INTO A CURTSY SQUAT – ADD DUMBBELLS FOR ADDED WEIGHT

 

  • 12X SWITCH LEGS AND REPEAT

 

  • 12X LATERAL LUNGE COME BACK ON 1 LEG AND SIT BACK ON HEEL AND REACH THE FLOOR WITH BACK FLAT

 

  • 12X SWITCH LEGS AND REPEAT

 

  • 12X PULSING GOBLET SQUATS – DROP DOWN TO A SQUAT DO 3 PULSES AND STAND UP

 

  • 12X PRISONER ISO HOLD – START DOWN ON YOUR KNEES STEP UP INTO A LOW SQUAT AND STEP BACK DOWN ONTO YOUR KNEES WHILE HOLDING A DUMBBEL OUT IN FRONT OF YOU THE WHOLE TIME

 

DAY 3

AB / CORE

 

30 SECONDS OF WORK / 10 SECONDS OF REST IN BETWEEN EXERCISES 3 ROUNDS OR MORE:

 

  • PLANK ELEVATED JUMP OUT AND IN

USE A BENCH OR A TABLE THAT YOU CAN JUMP LEGS ONTO AND BACK OFF – START IN EXTENDED PLANK POSITION OR PUSH UP POSITION ON THE FLOOR. JUMP BOTH LEGS ON BOX/BENCH AND BACK IN TOWARDS YOUR BODY ON THE FLOOR AGAIN.

 

  • ROLL UPS

START OUT ON YOUR EXERCISE MAT AND ROLL BACK AS IF YOU WERE GOING TO DO A BACKWARDS SUMMER SAULT. AS YOU ROLL BACK FORWARD AND SIT UP ON YOUR BUTT YOU WANT TO CONTRACT YOUR ABDOMINALS AND HOLD THAT POSITION WITHOUT GOING FARTHER FORWARD. HOLD FOR 2 SECONDS AND ROLL BACK TO GET MOMENTUM TO PUSH YOUR WAY BACK UP INTO A V-SIT POSITION.

 

 

  • BICYCLES –

LAYING ON YOUR BACK EXTEND LEGS AND HANDS BEHIND HEAD AND CRUNCH UP ROT TORSO AND REACH OPPOSITE ELBOW TO OPPOSITE KNEE AND COME BACK DOWN TOUCHING YOUR SHOULDER BLADES ONLY KEEP HEAD OFF FLOOR. KEEP DOING THIS AND TRY AND REALLY REACH UP LOOKING TOWARD CELING AS YOU DO IT. EXTEND LEGS EVER TIME YOU BRING ONE KNEE INWARDS.

 

  • EXTENDED ARM PLANK HOLD

 

DAY 4

 

UPPER BODY

 

20 SECONDS ON / 10 SECONDS OF REST – 3 ROUNDS TOTAL OR MORE

 

  • REGULAR PUSH UPS
  • NARROW PUSH UPS – HANDS SHOULD TOUCH NEAR YOUR ARMPITS
  • DIAMOND PUSH UPS – FORM A DIAMOND WITH YOUR 2 TWO THUMBS AND YOUR 2 INDEX FINGERS. DRAW CHEST DOWN TOWARD THE DIAMOND FORMATION WHILE KEEPING BUTT LIFTED NOT DROPPING TOWARD THE FLOOR
  • ELBOW PLANK HOLD

 

DAY 5

 

LOWER BODY

  • PRISONER SQUAT

 

50 SECONDS ON / 10 SECONDS OFF – 4 ROUNDS

 

KEEP HANDS BEHIND HEAD AND SQUAT AS LOW AS YOU CAN THEN COME UP SQUEEZING YOUR BUTT AND PRESSING THROUGH THE HEELS

 

  • PRISONER SQUAT HOLD

 

  • ALTERNATING LATERAL LUNGE JUMP TOUCHES – TOUCH FLOOR EACH TIME YOU COME DOWN KEEPING BUTT DRAWN BACK AND COMING DOWN – MAKE SURE NOT TO USE YOUR BACK TO REACH DOWN.

 

  • RIGHT LEG ONLY REVERSE LUNGE PULSES

 

  • LEFT LEG ONLY REVERESE LUNGE PULSES

 

  • JUMP LUNGES

 

  • JUMP SQUATS