WEEK FOUR - IN HOME

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 Bands]

3 sets.  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.

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. 

LEG EXTENSIONS

[With Bands]

3 sets. With each set increase the weight if you have the BodyLastics.  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.

HAMSTRING CURLS

[With Stability Ball]

3 sets. 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. 

TRIPLE CRUNCH

[On Floor]

3 rounds.

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. 

PLANK

[On Toes or Knees]

3 sets. Hold each set for 30-45 seconds. Rest 60 seconds between each set of reps. 

STRETCH SERIES

[Standing]

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

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 Bands or Dumbbells]

3 sets. With each set increase the weight if you have BodyLastics Bands or more than one set of weights.  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. 

ALTERNATING BICEPS CURLS

[With Bands or Dumbbells]

3 sets. With each set increase the weight if you have BodyLastics Bands or more than one set of weights.  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.

WIDE LAT PULL

[With Bands]

3 sets. With each set increase the weight if you have the BodyLastics Bands.  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.

KNEELING ROW

[With Bands]

3 sets. With each set increase the weight if you have the BodyLastics Bands.  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.

TRICEPS PRESS

[With Bands]

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.

TRICEPS KICKBACKS

[With Bands or 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.

DELT/LAT STRETCH

[On The Floor or Stability Ball]

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 Bands]

3 sets.  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.

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. 

LEG EXTENSIONS

[With Bands]

3 sets. With each set increase the weight if you have the BodyLastics.  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.

HAMSTRING CURLS

[With Stability Ball]

3 sets. 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. 

TRIPLE CRUNCH

[On Floor]

3 rounds.

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. 

PLANK

[On Toes or Knees]

3 sets. Hold each set for 30-45 seconds. Rest 60 seconds between each set of reps. 

STRETCH SERIES

[Standing]

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

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