Workout Plans-At Home Or At The Gym: Week 2
KEY:
• MB-MEDICINE BALL
• SB-SWISS BALL
• DB-DUMBBELL
• KB-KETTLE BELL
• SA-SINGLE ARMS
• SL-SINGLE LEG
• OH-OVERHEAD
• EA-EACH
• SEC-SECONDS
• EX-EXTENSION
• QUAD-QUADRUPED (ON HANDS & KNEES)
INSTRUCTIONS:
•Do the workouts in numerical order as a circuit
• Add heavier Weights/Bands/Bosu ball if you have available
• If you do not know what the exercise is, google it for a video or ask me
• Be active every day & keep up with your healthy eating! (Use myfitnesspal as a
tool. Add me if you haven't already!)
Day 1
Upper Body:
Warm-Ups-
Cat Cow 10, Reach Throughs 5 ea side, Arm Circles 20 ea way, Walk to plank 5, Jumping Jacks 30
Workout-
1. Hammer curl to press (palms faced in) 12-15
2. Bent over row to tricep kickback 12-15
3. Push-up pauses 10 (pause for 3 seconds at bottom)
4. Single arm rows 15 ea side
5.Upright rows (KB or DBS) 12-15
6. Plank 45 sec
Do all exercises 4 time through with a minute break in-between each round.
Cardio- 30 minutes (jog as much as you can)
Day 2
Lower Body:
Warm-Up-
Bridges 15, Hip Rotations 10 ea side, Deep Lunges 10 ea side, Jog in place 1 min, Air Squats 20, Frankenstein Kicks 10 ea side
Workout-
1. Step Ups (W/ DBs on side) 10ea side
2. Sumo Squats 10 regular then 20 pulses
3. Bridges Marches 45 sec
4. Side plank abductor lifts (as you are side plank either on your knee or ankle, lift and lower top leg) 15 ea side
5. Wall Sit 45 sec
6. Deadlifts 12-15
Do all exercises 4 time through with a minute break in-between each round.
Cardio-Jump Rope 3x1 min-30sec rest (just pretend if you dont
have)
Day 3
Full Body:
Warm-Ups-
Jog 1 min, Cat Cow 10, Reach Throughs 5 ea side, Hip Rotations 10 ea side, Deep Lunges 10 ea side, Arm Circles 20 ea way, Plank to pike 10
Workout-
1. Superset 3x
a. Side Lunges 12 ea side
b. Sit up w/ press 12
2. Superset 3x
a. Squats 15
b. Bent over wide rows 15
3. Superset 3x
a. Single leg bridges 12-15
b. Plank to pike 10
4. Superset 3x
a. Walking forward lunges 1 min
b. Around the worlds (start w/ weights on the side of legs) 15
Cardio-15-20 min
