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FIT

IN
FIFTEEN
HOME-BASED FITNESS PROGRAM
WEEK ONE
WEEK ONE DAY 1 - Monday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS HIGH KNEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMPING LUNGES BURPEES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK ONE DAY 1 - Monday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS DONKEY KICKBACKS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
GOOD MORNINGS JUMPING LUNGES

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK ONE DAY 1 - monday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

(HOLD)

30 SECONDS 30 SECONDS
OF OF
STATIC PLANKING FLUTTER KICKS

REST FOR 30 SECONDS

3. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
STATIC PLANKING FLUTTER KICKS

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK ONE DAY 2 - tuesday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS BURPEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
ROCKING SIT UPS HIGH KNEES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK ONE DAY 2 - tuesday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
BANDED FLYS BANDED CURLS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
HIGH KNEES PUSH UPS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK ONE DAY 2 - tuesday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 30 SECONDS
OF OF
CROSSOVER CRUNCH REVERSE PLANK LEG LIFT

REST FOR 30 SECONDS

3. 4.

30 SECONDS BURNOUT SET


OF OF
STANDING KNEE CRUNCH REVERSE PLANK LEG LIFT

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK ONE DAY 3 - thursday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS
OF
30 SECONDS
OF
JUMP SQUATS
BURPEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
HIGH KNEES ROCKING SIT UPS

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK ONE DAY 3 - thursday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
BANDED HIP THRUST SPEED SQUATS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
REVERSE LUNGE KICKS SIDE TO SIDE SQUATS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK ONE DAY 3 - thursday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 30 SECONDS
OF OF
CROSSOVER CRUNCH X PLANK

REST FOR 30 SECONDS

3. 4.

30 SECONDS BURNOUT SET


OF OF
CROSSOVER CRUNCH X PLANK

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK ONE DAY 4 - saturday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS HIGH KNEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
MOUNTAIN CLIMBERS ROCKING SIT UPS

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK ONE DAY 4 - saturday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS BANDED KICKBACKS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
GOOD MORNINGS SIDE TO SIDE SQUATS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK ONE DAY 4 - saturday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

(HOLD)

30 SECONDS 30 SECONDS
OF OF
STATIC PLANKING FLUTTER KICKS

REST FOR 30 SECONDS

3. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
STATIC PLANKING FLUTTER KICKS

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK two
WEEK Two DAY 5 - monday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
HIGH KNEES JUMPING LUNGES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
HIGH KNEES JUMPING LUNGES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK TWO DAY 5 - MONDAY

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
SQUATTING LEG LIFTS BANDED KICKBACKS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS
30 SECONDS
OF
OF
BANDED HIP THRUST
SINGLE LEG BRIDGE

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK two DAY 5 - monday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 30 SECONDS
OF OF
CROSSOVER CRUNCH X PLANK

REST FOR 30 SECONDS

3. 4.

30 SECONDS BURNOUT SET


OF OF
STANDING KNEE CRUNCH X PLANK

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK TWO DAY 6 - tuesday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS BURPEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS BURPEES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK TWO DAY 6 - tuesday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
COMMANDO PLANKS BANDED UPRIGHT ROWS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS
30 SECONDS OF
OF BANDED FLYS
BANDED SPLIT SQUAT OH PRESS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK two DAY 6 - tuesday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 30 SECONDS
OF OF
REVERSE PLANK LEG LIFT CROSSOVER CRUNCH

REST FOR 30 SECONDS

3. 4.

30 SECONDS BURNOUT SET


OF OF
REVERSE PLANK LEG LIFT X PLANK

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK two DAY 7 - thursday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS HIGH KNEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS HIGH KNEES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK two DAY 7 - thursday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS
OF 30 SECONDS
SPEED SQUATS OF
REVERSE LUNGE KICKS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
SIDE TO SIDE SQUATS ROCKING SIT UPS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK two DAY 7 - thursday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 30 SECONDS
OF OF
SIDE PLANK LEG LIFTS FLUTTER KICKS

REST FOR 30 SECONDS

1. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
CRUNCHES STATIC PLANKING

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK TWO DAY 8 - saturday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS JUMP SQUATS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS JUMP SQUATS

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK TWO DAY 8 - saturday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
4. 2.

30 SECONDS 30 SECONDS
OF OF
BANDED FLYS BANDED UPRIGHT ROWS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
BANDED SPLIT SQUAT OH PRESS BURPEES

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK two DAY 8 - saturday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 30 SECONDS
OF OF
CROSSOVER CRUNCH X PLANK

REST FOR 30 SECONDS

3. 4.

30 SECONDS BURNOUT SET


OF OF
TOE TAPS X PLANK

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK THREE
WEEK THREE DAY 9 - monday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS SQUATTING LEG LIFTS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS SQUATTING LEG LIFTS

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK three DAY 9 - Monday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
BANDED HIP THRUST DONKEY KICKBACKS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS
30 SECONDS OF
OF DONKEY KICKBACKS
SINGLE LEG BRIDGE

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK three DAY 9 - monday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 30 SECONDS
OF OF
SIDE PLANK LEG LIFTS FLUTTER KICKS

REST FOR 30 SECONDS

3. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
CRUNCHES STATIC PLANKING

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK three DAY 10 - tuesday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS BURPEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS BURPEES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK three DAY 10 - tuesday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
PUSH UPS BANDED CURLS

REST 30 SECONDS IN BETWEEN #2 AND #3

4.
3.

30 SECONDS 30 SECONDS
OF OF
HIGH KNEES BANDED FLYS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK three DAY 10 - tuesday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
2. 1.

30 SECONDS 30 SECONDS
OF OF
FLUTTER KICKS SIDE PLANK LEG LIFTS

REST FOR 30 SECONDS

1. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
CRUNCHES STATIC PLANKING

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK three DAY 11 - thursday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS JUMP SQUATS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS JUMP SQUATS

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK three DAY 11 - thursday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
SIDE TO SIDE SQUATS REVERSE LUNGE KICKS

REST 30 SECONDS IN BETWEEN #2 AND #3

4.
3.

30 SECONDS 30 SECONDS
OF OF
SPEED SQUATS ROCKING SIT UPS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK three DAY 11 - thursday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 30 SECONDS
OF OF
CROSSOVER CRUNCH X PLANK

REST FOR 30 SECONDS

3. 4.

30 SECONDS BURNOUT SET


OF OF
STANDING KNEE CRUNCH X PLANK

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK three DAY 12 - saturday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS HIGH KNEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS HIGH KNEES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK three DAY 12 - saturday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
PUSH UPS BANDED CURLS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
REVERSE PLANK LEG LIFTS BANDED SPLIT SQUAT OH PRESS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK THREE DAY 12 - saturday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

(HOLD)

30 SECONDS 30 SECONDS
OF OF
STATIC PLANKING FLUTTER KICKS

REST FOR 30 SECONDS

3. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
STATIC PLANKING FLUTTER KICKS

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK FOUR
WEEK four DAY 13 - monday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS SQUATTING LEG LIFTS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS SQUATTING LEG LIFTS

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK four DAY 13 - MONDAY

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
SQUATTING LEG LIFTS BANDED KICKBACKS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS
30 SECONDS
OF
OF
BANDED HIP THRUST
SINGLE LEG BRIDGE

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK four DAY 13 - monday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 40 SECONDS
OF OF
SIDE PLANK LEG LIFTS FLUTTER KICKS

REST FOR 20 SECONDS

3. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
CRUNCHES STATIC PLANKING

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK four DAY 14 - tuesday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS HIGH KNEES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMP SQUATS HIGH KNEES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK four DAY 14 - tuesday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS
OF 30 SECONDS
SPEED SQUATS OF
REVERSE LUNGE KICKS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
SIDE TO SIDE SQUATS ROCKING SIT UPS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK four DAY 14 - tuesday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
2. 1.

30 SECONDS 35 SECONDS
OF OF
FLUTTER KICKS SIDE PLANK LEG LIFTS

REST FOR 25 SECONDS

1. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
CRUNCHES STATIC PLANKING

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK four DAY 15 - thursday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS JUMP SQUATS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
JUMPING JACKS JUMP SQUATS

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK four DAY 15 - thursday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
PUSH UPS BANDED CURLS

REST 30 SECONDS IN BETWEEN #2 AND #3

4.
3.

30 SECONDS 30 SECONDS
OF OF
HIGH KNEES BANDED FLYS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK four DAY 15 - thursday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

30 SECONDS 40 SECONDS
OF OF
CROSSOVER CRUNCH X PLANK

REST FOR 20 SECONDS

3. 4.

40 SECONDS BURNOUT SET


OF OF
STANDING KNEE CRUNCH X PLANK

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


WEEK four DAY 16 - saturday

WARM-UP
GOAL: ELEVATE HEART RATE
1. 2.

30 SECONDS 30 SECONDS
OF OF
HIGH KNEES JUMPING LUNGES

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
HIGH KNEES JUMPING LUNGES

REST FOR 30 SECONDS

TOTAL TIME SPENT WARMING-UP: 3:00 MINUTES


WEEK four DAY 16 - saturday

STRENGTH BUILDING
GOAL: BUILD FUNCTIONAL MUSCLE
1. 2.

30 SECONDS 30 SECONDS
OF OF
PUSH UPS BANDED CURLS

REST 30 SECONDS IN BETWEEN #2 AND #3

3. 4.

30 SECONDS 30 SECONDS
OF OF
REVERSE PLANK LEG LIFTS BANDED SPLIT SQUAT OH PRESS

REST FOR 30 SEC

REPEAT THIS CIRCUIT FOR 3 SETS

TOTAL TIME SPENT STRENGTH BUILDING: 9:00 MINUTES


WEEK FOUR DAY 16 - saturday

CORE COOL DOWN


GOAL: LOWER HEART RATE / BUILD ABS
1. 2.

(HOLD)

30 SECONDS 45 SECONDS
OF OF
STATIC PLANKING FLUTTER KICKS

REST FOR 15 SECONDS

3. 4.

(HOLD)

30 SECONDS BURNOUT SET


OF OF
STATIC PLANKING FLUTTER KICKS

BURN OUT: GO UNTIL FAILURE

TOTAL TIME SPENT COOLING DOWN: 3:00 MINUTES


EXERCISE
INSTRUCTIONS
EXERCISE INSTRUCTIONS
HOW TO GUIDE (page one)
commando planks crossover crunch crunches Curls (banded)

Start the exercise by getting into the basic plank Starting from the sit up position, bend your legs Start with your back flat on the floor and your With a band looped under the middle of your feet,
position. From here, you will lower yourself from and bring them together at a 90 degree angle from knees bent. Your feet should be flat. Interlock your grab one end in each hand and stand tall. Squeeze
your palms to your elbows and then forearms and your hips. Come into the crunch position and hold. fingers behind your neck. Leaving a few inches your core, engage your biceps and pull the handles
then back up to your palms. Repeat. At this point, extend your right leg out and twist between your chin and your chest, engage your to your chest.
your upper body toward the left raised leg. abdomen and curl forward so that your head, neck
Alternate sides and repeat. and shoulder blades come off the floor. Hold only
for a moment at the top and slowly lower yourself
back to the beginning position.

Donkey Kickbacks Flutter Kicks Flys (Banded) GoodMornings (banded)

Kneel on a mat or the floor. Bend at the waist with Start the exercise by laying flat on your back with Start with the arms by your side like the first picture Secure your band to a low base and bring the
your arms perpendicular to the floor so that you're your hands at your sides, palms down. Extend the listed above. Keep your shoulders, elbows, and handles to either side of your upper shoulders.
in a kneeling push up position. Look forward (not legs fully, while maintaining a slight bend at the wrist tight while pulling from your shoulders to a 90 Keeping the bicep locked, pull your core up as you
down). This is your starting position. Exhale, while knee. This is your starting position. Now, raise the degree angle. Slowly go back down and repeat this bend at the hips.
lifting your right leg until the hamstring is in line heels 6 inches off of the floor and begin a small but motion.
with the back. Contract the glutes for this rapid up-and-down scissor motion with the feet.
movement and hold that contraction for 1 second The abs must stay constantly contracted through
at the top. Slowly lower your leg back into the out the exercise.
starting position. Repeat.

HighKnees Hip Thrust (banded) Jumping Jacks Jumping Lunges

High knees are performed in place. Start by Start with your back on the ground and your arms Start jumping jacks by standing straight with your Start with the feet slightly apart. In one move, step
standing hip width apart. Drive your right knee by your side. Place the band just below your knee hands at your sides. Simultaneously raise your into a reverse lunge with both legs bent, swinging
towards your chest and immediately follow with and plant your feet shoulder width apart. Force hands over your head as you jump just high your arms behind you and exploding vertically into
your left knee. Repeat this running motion for as your hips up off the ground and contract the glutes. enough off of the ground to spread your feet to a jump. As you come down, change sides and land
long as needed. Repeat. about twice shoulder width and then immediately on the opposite leg. Repeat.
reverse the movement back into your starting
position. Repeat as many times as needed.

Jump Squats KickBacks (banded) Mountain Climbers Pushups

Standing in a large, open-legged stance. Bend into Loop a band around the ankles. Slightly bend at the Start this exercise in the a tad inclined from the Lay flat, starting with your body parallel to the floor.
a wide squat, suck the abdominals in, engage the hips with your abdomen flexed. Contract your static plank position and alternate raising the legs Balance evenly on your hands and the balls of your
hamstrings while bringing your hips and jump glutes and pull them directly back until fully violently up and into the chest. Make sure to keep feet. Maintaining a flat back and rigid posture and
straight up with the notion of touching your head to restricted by the bands and repeat with switching the core and leg muscles fully engaged throughout. using the joints of the elbow, raise yourself off of
ceiling. legs. the floor until the elbows are locked. Maintaining
control, lower your chest back to the ground.
Repeat.
EXERCISE INSTRUCTIONS
HOW TO GUIDE (page two)
Reverse Lunge Kicks Reverse Plank Leg Lift Rocking Situps Seated Dips

Stand tall with your arms at your sides and step From sitting on the floor with your legs out in front Starting in the sit up position, place your hands by Start by sitting on the edge of a bench or chair.
back into a reverse lunge with both legs bent. Push of you, place your hands on the ground. Dig your your sides. Engaging the abdomen in an explosive Plant your palms on the edge of the surface and
off of the front leg, and extend the back leg out heels into the ground and push the hips up. You motion, rock your body forward through the sit up rap your fingers over, to ensure a solid grip. Your
behind you. Land back into the reverse lunge. should now be in a reverse plank. At this point, position and into a squat. With your arms straight legs should be parallel to the floor. Lower yourself
Alternate and repeat. alternate pulling each leg individually to your chest out in front of you and keeping the abdominals by bending the elbows while keeping your core
in a circular motion. Repeat with alternating legs. engaged, stand tall. Lower yourself back down and engaged. Be mindful to keep the hips still and the
repeat. elbows straight back as opposed to flared out to
work the triceps.

Seated Rows (banded) Side Plank Leg Lifts Side to side squats Single Leg Bridge

Sit on the floor with both legs extended. Wrap the Start with the right elbow on the ground and Start with a wide stance and squat down to parallel. Start with your back on the floor in the bottom of
band around the soles of your feet and hold one balance on the outer part of your right foot. Raise Take a step in the squatting position to the side the sit up position. Press into your arms along the
end in each hand. While maintaining a flat back yourself off of the ground (if you can) or keep the then stand tall. Reverse this motion and return to sides of your body and lift your hips high into the
position, pull the band toward your waist and hip lowered if you’re unable. While maintaining a the starting position then repeat. air. Extend your right leg out along side your left
squeeze the shoulder blades. Slowly release straight and rigid relationship between the upper knee. Repeat on the alternate side.
tension in the band until you are back to your and lower body. Keeping the abs engaged, lift your
starting position. Repeat. left leg 18-24in higher than your hip and then slowly
lower it back down.

Speed Squats Split Squat Oh Press Squatting Leg Lifts Standing Knee Crunch

Place a band above your knees. Bring your elbows Placing the band under the center of your foot, Start this exercise with the feet shoulder width and Start the exercise with the feet narrow and parallel.
to your chest and keep them in place while you stand up right and pull each handle up to your parallel. You can hold your hands together at the Move the arms to your hips and slowly contract
squat rapidly for speed. sides, so that your elbows are out and fully bent. chest for balance. Bend at the knees and hip until and pull your left knee into your chest. Alternate
Then perform a backwards lunge with the left leg, you are in a parallel squat. Now rise into the each leg.
while keeping the right foot planted and extending standing position until the legs are locked out and
your arms over your head in an overhead press lift the left leg out to the side, squeezing the outer
movement. Alternate each leg. glute. Alternate each leg.

Static Plank Toe Taps Upright Rows X Plank

Start this exercise in the push up position, lower Lay flat on your back and raise your legs into the Standing on a band, feet shoulder width apart, grab The X plank is a static plank with the upper body
your hands to where your elbows are slightly air, holding them at a 90 degree angle. Lift from one end of the band with each hand. Take a deep resting on the palms while the legs are spread at
further than shoulder width apart. Keep the glutes your core into the air and reach for toes. Lower breath and pull the band high while remember to twice shoulder width apart. The body should stay
and abdomen engaged and maintain a rigid yourself down and repeat. keep the elbows elevated. Slowly and while straight and rigid throughout the duration.
posture. Hold position for as long as needed. maintaining control, lower the band back down to
starting position. Repeat.

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