Created by Gina The Fitnessista

Thanks again Gina.

Week 1

Beginner:

Warm up with 5 minutes of walking or light jogging

Circuit:

Dumbbell frontal raise (12) I use 7.5 lbs in each hand

Plie squat with bicep curl (12)  7.5 lbs in each hand

Medicine ball twist (10 on each side) 10 lb medicine ball

Jumping jacks (45 seconds)

squats (12) 7.5 lbs each hand

Chair dips (10)

Good mornings (15- instead of holding a barbell, hold a medicine ball at your stomach) 10 lb medicine ball

Bent knee leg raises (12)

High knees (1 minutes)

Repeat circuit 2 more times for a total of 3 times. Stretch.

Week 1

Jan 18 – 54 minutes total and 372 calories burnt.

Jan 20 – completed this workout again, felt amazing. Muscles were still a little sore from monday but it didn’t stop me.

Jan 22 – muscles were barely sore anymore. Workout was successful. Happy to change it up next week!

Week 2

Beginner:

Warm up with 5 minutes of walking or light jogging

Circuit:

Overhead press (10-12)

Stationary lunges (10 on each side)

Wall push-ups (15)

Plank (20 seconds)

Bicep curls (10-12)

Tricep dips (10-12)

Medicine ball reverse crunch (10-12)

Reverse plank (20 seconds)

Jumping Jacks (45 seconds)

Repeat circuit 2 more times for a total of 3 times. Stretch.

Week 2

Jan 26 – Started Week 2 one day off of what I had planned, but with the recent snow storm and shovelling my  back was hurting. Planks were killer!

Jan 29 – Did workout today, haven’t been feeling good this week, so only 2 workouts this week. Back at it next week.

Week 3 – I wasn’t a big fan of what was layed out for the third week so I have made up something of my own.

Plank – 20 seconds

Split Squats – 10

Rows (with resistance band) – 12

Pushups – 15

Lunges – 10

Chin ups – 10

Curls (with resistance band) – 12

Sit ups – 10

Feb 2 – workout went well at home.

Week 4

Each day will include at least 2 miles of cardio.

Wednesday: Arms and Back –   2 sets of each in circuit (bumped up the weight this week) – Lateral raise, curls, shoulder press, row, push up

Thursday: Legs – – 3 X 15 good mornings,3 X 15 squats, 2 X 10 lunges, 2 X 10 medicine ball ab leg raises

Friday: Abs -3 sets of each in circuit –  reverse cruch with medicine ball, plank, sit ups, medicine ball twist

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