I try to workout 5 times a week; I normally do 1 day of cardio, 1 day of HIIT Circuits and 2-3 days of weight training. I mix it up a lot to keep things interesting. Feel free to adjust sets for your ability. Here is what I did last week, hopefully, you can put it to use!

 

Monday- Upper Body Weight Training, 3 sets:

Military Press with Bicep Curl, 10 reps

Standing Dumbbell Fly, side, 10 reps

Standing Dumbbell Fly, front, 10 reps

Rear Delt Fly, 10 reps

Pull ups (assisted if need be), 8 reps

Cable Pulldown, 10 reps

Cable Rowing, 10 reps each arm

Abs, repeat if desired:

Flutter Kicks, 30 seconds

Crunches, 30 reps

Reverse Crunches, 30 reps

Plank, 60 seconds

 

Tuesday- Cardio:

Stationary Bike, 45-60 minutes

• 10 minute warm up
• 2 songs, seated sprint on chorus
• 2 songs, turn up resistance on chorus, climb
• 1 song, up-downs, up with high resistance on chorus, down sprint when not
• 1 song, up at high resistance, entire song
• 2 songs, pedaling backwards
• 10 minute cool down

Abs- repeat if desires:

Bicycles, 30 seconds

Mason Twists, 30 seconds

Flutter Kicks, 30 seconds

Mountain Climbers, 30 seconds

V Ups, 30 seconds

Plank, 1 minute

 

Wednesday- Lower Body, 3 sets:

Weighted Goblet Squats, 20 reps

Leg Press, 8 reps, high weight

Weighted Calf Raises, 50 reps

Hip Lift Bridges, 20 reps

Lunges, 10 each side

Weighted Goblet Squat, 20 reps

Abs- repeat if desired:

Side Plank, 30 seconds each side

Flutter Kicks, 30 seconds

Push Ups, 10 reps

Crunches with legs bent to each side, oblique focused, 20 reps each

Plank, 1 minutes

 

Thursday, Circuit, 3 sets:

Push Ups, 20 reps

Mountain Climber, 60 reps

Walking Lunches, 30 reps

Burpees, 20 reps

Bicycle Crunches, 60 reps

High Knees, 50 reps

Tricep Dips, 20 reps

Burpees, 20 reps

Plank, 1 Minutes

 

Friday, Jump Rope Circuit, 2 reps:

Jump Rope, 2 legs, 1 minute

Squats, 20 reps

Jump Rope, 2 legs, 1 minute

Push Ups, 20 reps

Jump Rope, 2 legs, 1 minute

Tricep Dips, 20 reps

Jump Rope, 1 leg, 1 minute, alternate legs at 30 seconds

Crunches, 20 reps

Jump Rope, 1 leg, 1 minute, alternate legs at 30 seconds

Squats, 20 reps

Jump Rope, 2 legs, 1 minute

Plank, 1 minute

Abs- repeat if desires:

Flutter Kicks, 30 seconds

Mason Twists, 30 seconds

Bicycles, 30 seconds

Reverse Crunches, 30 seconds

Plank, 1 minute

 

I hope you find these ideas useful! If you have any questions, feel free to comment below!

 

Disclaimer: I am not a personal trainer, this is just what I did last week and wanted to share. I am not an athletic trainer or a doctor in any way other than my personal knowledge.

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