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Tues.
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Thurs.
Fri.
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Sun.

week 1
Rest
Cardio Intervals
Strength Workout 1
Cardio Intervals 1
OFF
Cardio Steady-Paced
30 minutes
Strength Workout 2

week 2
Rest
Cardio Intervals
Strength Workout 1
OFF
Strength Workout 2
Cardio Steady-Paced
30 minutes
Strength Workout 1

week 3
Rest
Cardio Intervals
Strength Workout 2
Cardio Intervals
Strength Workout 2
Cardio Steady-Paced 40
minutes
Strength Workout 2

week 4
Rest
Cardio Intervals
Strength Workout 1
Cardio Intervals
Strength Workout 2
Cardio Steady-Paced
40 minutes
Strength Workout 1

Strength Workout 1
1. Dumbbell Press Squat
Target: Quads, Glutes, Hamstrings, Shoulders

Stand with feet hip-width apart, holding a 5- to 8-pound dumbbell in each hand
at shoulder height, palms facing forward (not shown).

Squat down, extending arms above head; stand up and lower arms to start.

Repeat.
Keep it easy: Hold weights at sides.
Challenge yourself: Hold weights above head throughout the exercise.
2. Ball Push-Up
Target: Triceps, Chest, Abs, Shoulders

Get into a push-up position, with hands shoulder-width apart on a stability ball, back
straight and abs pulled in.

Lower chest toward ball, pointing elbows out, keeping abs tight and head aligned with
hips.

Push back to start and repeat.

Keep it easy: Do the move on the floor without the ball.
Challenge yourself: Raise a leg while doing the move.
3. Bulgarian Split Squat

Target: Hamstrings, Quads, Glutes

Stand with your back 2 to 3 feet away from a bench or sturdy chair. Place top of right foot on
seat.
Bend left knee 90 degrees, keeping knee aligned with ankle. Hold 2 counts, straighten leg in 4
counts and repeat. Switch sides after 1 set.
Keep it easy: Do alternating lunges, no bench.
Challenge yourself: Hold dumbbells at sides while keeping back leg on bench.
4. Dumbbell Clean and Press
Target: Shoulders, Hamstrings, Glutes, Quads

Stand with weights in front of thighs, palms facing in.

Squat down, dropping weights just above the knees.

Draw weights up to your chest, as close to torso as possible (not shown).

Stand straight, rotating palms to face forward, and press weights above head (not
shown).

Lower to start and repeat.

Keep it easy: Don't squat down; draw elbows up only toward shoulders.
Challenge yourself: Make the movement explosive as you pull the weights toward your chest
and above your head.

Strength Workout 2
1. Dynamic Lunge
Target: Hamstrings, Quads, Glutes

Stand with feet parallel and shoulder-distance apart, holding a pair of dumbbells at
your sides.

Lunge forward with right leg, bending right knee 90 degrees and bringing left knee
close to ground.

From this position, explosively push off right foot and return to start.

Switch legs and repeat.

Keep it easy: Don't use any weights; make the movement less explosive.
Challenge yourself: Hold a body bar or barbell across your shoulders.

2. Opposite Arm/Leg Lifts

Target: Back, Abs, Glutes

Lie facedown on a stability ball with hands and toes touching the floor.

Tighten your abs and glutes, and simultaneously raise your left arm and right leg.

Switch legs and arms, then repeat.

Keep it easy: Do the exercise on the floor on all fours, without the ball.
Challenge yourself: Add ankle and hand weights.
3. Step Up
Target: Quads, Glutes

Place right foot on a bench or step (if possible, find a bench or step that's slightly above knee
height).

Pushing through your right heel, straighten leg, bringing left leg toward right (don't let your
left foot touch the step). Lower left foot toward floor without touching, then straighten right
leg again. Do 12 to 15 reps; switch sides.
Keep it easy: Touch the top of the step and the floor with each rep.
Challenge yourself: Hold dumbbells with arms at sides.
4. Prone Jackknife

Target: Abs

Get into a push-up position with hands on floor aligned under shoulders.

Place feet on a stability ball with legs extended, abs pulled in toward spine for balance.

Slowly draw knees in toward your chest without twisting your spine or shifting
your hips.

Roll ball back to start with your feet and repeat.

Keep it easy: Lie with back on top of ball and do crunches.
Challenge yourself: Lift hips toward ceiling in an inverted V.

CARDIO
Part 1: Steady-Paced
Do any longer, moderately paced (RPE 6-7) workout(walking, swimming, cycling, etc.) on
the weekends to blast calories and improve endurance.
Weeks 1-2: 30 minutes
Weeks 3-4: 40 minutes
Part 2: Intervals
These interval workouts smoke calories while sculpting your legs and butt. Do them twice a
week with any cardio activity (we give a sample routine on a treadmill), using your Rate of
Perceived Exertion (RPE), or how hard the exercise feels on a scale of one to 10. If
theworkout feels too easy, try the challenge version.
Minutes
Intervals: Week 1
RPE
0:00-5:00

Walk at 3.5-3.8 mph.

5:00-5:20

Sprint at 6.5-8.0 mph

5:20-6:50

Recover by walking at 3.0-3.5 mph.

6:5010:30

Repeat sprint series 2 more times, alternating

20-second sprints with 90 seconds of
recovery.

10:3015:00

Walk briskly, 3.5-3.8 mph.

Challenge yourself: Add a sprint series for a total of 4 sets.

Minutes

Intervals: Week 2

RPE

0:00-5:00

Walk at 3.5-3.8 mph.

5:00-5:20

Sprint at 6.5-8.0 mph

5:20-6:20

Recover by walking at 3.0-3.5 mph.

6:2011:40

Repeat sprint series 4 more times, alternating

20-second sprints with 60 seconds of
recovery.

11:4020:00

Walk briskly, 3.5-3.8 mph.

Challenge yourself: Add a sprint series for a total of 6 sets.

Minutes

Intervals: Week 3

RPE

0:00-5:00

Walk at 3.5-3.8 mph.

5:00-5:30

Sprint at 6.5-8.0 mph

5:30-6:30

Recover by walking at 3.0-3.5 mph.

6:3012:30

Repeat sprint series 4 more times, alternating

30-second sprints with 60 seconds of
recovery.

12:3015:00

Walk briskly, 3.5-3.8 mph.

Challenge yourself: Add 3 more sprints for a total of 8 sets.

Minutes

Intervals: Week 4

RPE

0:00-5:00

Walk at 3.5-3.8 mph.

5:00-5:30

Sprint at 6.5-8.0 mph

5:30-6:00

Recover by walking at 3.0-3.5 mph.

6:0013:00

Repeat sprint series 7 more times, alternating

30-second sprints with 30 seconds of
recovery.

13:0020:00

Walk briskly, 3.5-3.8 mph.

Challenge yourself: Add 2 more sprints for a total of 10 sets.