WEEK FOUR - IN GYM

DAY 22

START YOUR HEART RATE MONITOR

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

SQUATS

[With Dumbbells]

3 sets.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights in journal} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

WALKING SIDE SQUATS

[Hands on Hips-if you do not have a lot of space, do what you can back & forth]

3 sets. 20 reps each set. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

STIFF LEG DEAD-LIFTS

[With Dumbbells]

3 sets. With each set increase the weight..  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

HAMSTRING CURLS

[Lay Down Machine]

3 sets. Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights in journal} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

TRIPLE CRUNCH

[On Floor]

3 rounds. *Take your heart rate after the 3rd set.

KICKOUTS

[On Bench]

3 sets.  Each set to failure-meaning you can't do anymore.  {record reps in your journal} Rest 60 seconds between each set of reps. *Take your heart rate after the 3rd set.

PLANK

[On Toes or Knees]

3 sets. Hold each set for 30-45 seconds. Rest 60 seconds between each set of reps. *Take your heart rate after the 3rd set.

STRETCH SERIES

[Standing]

This is a lower body stretch series targeting Glutes, Hamstrings & Inner Thigh.

STOP YOUR HEART RATE MONITOR

DAY 23

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside or Elliptical.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) {if you don't know what your THRZ is, please ask me!} *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

STOP YOUR HEART RATE MONITOR

DAY 24

START YOUR HEART RATE MONITOR

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

BICEPS CURLS

[With Dumbbells]

3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

ALTERNATING SUPP BICEPS CURLS

[Standing]

3 sets. With each set increase the weight. {record your weights in your journal} Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

WIDE LAT PULL

[Cable Machine]

3 sets. With each set increase the weight. {record your weights in your journal}  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

SEATED ROW

[Cable Machine]

3 sets. With each set increase the weight. {record your weights in your journal}  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

TRICEPS PRESS

[On Cables with Rope]

3 sets. With each set increase the weight. {record weights in your journal} Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

TRICEPS KICKBACKS

[On Bench With Dumbbells-kick back only from video (1st exercise)]

3 sets. With each set increase the weight. {record weights in journal} Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

CHEST STRETCH

[On The Floor or Bench]

TRICEPS STRETCH

[On A Stability Ball]

STOP YOUR HEART RATE MONITOR

DAY 25

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside or Elliptical.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) {if you don't know what your THRZ is, please ask me!} *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

STOP YOUR HEART RATE MONITOR

DAY 26

START YOUR HEART RATE MONITOR

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

SQUATS

[With Dumbbells]

3 sets.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights in journal} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

WALKING SIDE SQUATS

[Hands on Hips-if you do not have a lot of space, do what you can back & forth]

3 sets. 20 reps each set. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

STIFF LEG DEAD-LIFTS

[With Dumbbells]

3 sets. With each set increase the weight..  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

HAMSTRING CURLS

[Lay Down Machine]

3 sets. Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights in journal} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

TRIPLE CRUNCH

[On Floor]

3 rounds. *Take your heart rate after the 3rd set.

KICKOUTS

[On Bench]

3 sets.  Each set to failure-meaning you can't do anymore.  {record reps in your journal} Rest 60 seconds between each set of reps. *Take your heart rate after the 3rd set.

PLANK

[On Toes or Knees]

3 sets. Hold each set for 30-45 seconds. Rest 60 seconds between each set of reps. *Take your heart rate after the 3rd set.

STRETCH SERIES

[Standing]

This is a lower body stretch series targeting Glutes, Hamstrings & Inner Thigh.

STOP YOUR HEART RATE MONITOR

DAY 27

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside or Elliptical.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) {if you don't know what your THRZ is, please ask me!} *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

STOP YOUR HEART RATE MONITOR

DAY 28

FREE DAY