Sample One Week Full Body Workout!
Each set should be 10-12 reps with a weight that you can complete the workout with but are struggling by the end.
Day 1:
- 5 Minute cardio warmup of choice - 20 minute of cardio at medium to high intensity - 5 minute cool down - 3 sets of arm lateral raises with dumbbells On the cable machine: - 3 sets of bicep curls - 3 sets of triceps extensions - 3 sets of lateral pulldowns - 15 minute stretch focusing on arms
Day 2:
- 20 minute walk
Day 3:
- 5 minute cardio warmup of choice -30 minutes of interval cardio (90 seconds of high intensity, 30 seconds of low) - 5 minute cool down - 3 sets of 30-60 second planks - 3 sets of oblique crunches/twists on each side - 3 sets of leg raises - 15 minute lower body stretch
Day 4:
- Take a class with friends! - Try yoga, pilates, spinning, zumba, swimming etc ** If you can't get to a gym- Do the crossfit workout we posted here
Day 5:
- 5 minute cardio warm up - 15 minute jog - 3 sets of lunges with dumbbells - 3 sets of squats - 50 calf raises - 3 sets of donkey kicks - 15 minute lower body stretch
Day 6:
- jump rope warmup - 20 minutes medium intensity on stationary bike - 10 minute stretch - 10 minute focused relaxation (via yoga pose, mediation, sauna etc.)
Day 7:
Rest day! Recover and recoop!