WEEK 1 TRAINING IS IMPORTANT

This is the week that you test yourself and see what your current fitness level is at. Pace yourself when doing exercises. Most exercises are done by time so do not rush through them.  safety comes first and if you're not sure about a particular exercise reach out to me!

***HINT*** When doing exercises by time moving fasters does not speed up time!

FASTER MOVEMENT = MORE REPS

 

MONDAY TRAINING UPPER BODY

 Upper Body Strength & Toning (weights needed)

Warm Up with: 

 

Then, complete 3 Sets (straight though without rest if possible):   

 

Then complete this GIANT Circuit:  Repeat 2-3 times (use 5-10 lb weights)

After you have completed your 2-3 sets, your upper body should be pretty fatigued!  Finish it off with 2 MINUTES of arm circles!  60 seconds to the front and another 60 seconds backward.  Enjoy!

Cool Down & Stretch (5-10 min)

    • Watch Video

TUESDAY TRAINING

CORE & CARDIO

Workout #10: The 18’s Workout!

Warm up (5-10 minutes)

 

You must complete these in order, and finish ALL 18 reps. You can break the exercises into different reps (ex 9 reps instead of 18, but you must do 9 reps of each exercise in a row, and then go back and complete 6 more sets of the 9 reps or 3 sets of 18 reps.)  Minimal rest periods!!  Have fun!  Don’t forget to cool down when you are done. 

 

  • 18 Jumping Jacks
  • 18 Alternating Backward Lunges
  • 18 Assisted/ Regular Push-ups
  • 18 Squat Jumps or Wall Sits 40sec  ( if you have weak knees )
  • 18 Dips (use a chair or bench)
  • 18 High Knees each leg
  • 18 Plank Builds
  • 18 Alternating Front Kicks on each leg
  • 18 Prisoner Squats (quick- no lock at the top) or 40sec Wall Sits ( if you have weak knees )
  • 18 Supermans'
  • 18 Mountain Climbers each leg
  • 18 Crunches (Legs down)
  • 18 Bicycle Crunches

Cool Down & Stretch (5-10 min)

WEDNESDAY TRAINING WITH COACH KEVEN @ 6pm CST

 

WEDNESDAY TRAINING

REST DAY

THURSDAY TRAINING

CORE & LEGS

 Sculpting for Tight Glutes, Hips, & Thighs 

 

Warm up (5-10 minutes)

 

Circuit 1:  Repeat 3 times with minimal rest between circuits

Circuit 2:  Repeat 3 times with minimal rest between circuits

Circuit 3:  Repeat 2 times with minimal rest between circuits

Circuit 4:  Repeat 1 time with minimal  rest between circuits

Cool Down & Stretch (5-10 min)

FRIDAY TRAINING

SHOULDERS & ARM FOCUS

Warm u and stretch 5-10 minutes

Complete 18 reps for each exercises

Band Shoulder Press Up

Band Front Shoulder Raise

Band Side Shoulder Lateral Raise

Band Upright Rows

Dumbbell Section 

Dumbbell Tricep Kickbacks

Hammer Curls

Tricep Dips

W-Bicep Curls

Overhead Tricep Extensions

Concentration Curls

SATURDAY TRAINING MEAL PREP

YOUR MEAL FOR THE NEXT FEW DAYS

SUNDAY REST AND RECHARGE YOUR BATTERIES