WEEK FIVE - IN HOME

DAY 29

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.

BENCH PRESS

[On Bench or Stability Ball 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. 

CHEST FLYES

[On Bench or Stability Ball 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.

SHOULDER PRESS

[Seated 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.

THUMBS DOWN LATERAL RAISE

[With Dumbbells or canned goods]

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. 

BICEPS CURLS

[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.

HAMMAR CURLS

[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.

TRICEPS OVERHEAD EXTENSTIONS

[With Bands]

3 sets. With each set increase the weight if possible.  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 DIPS

[Off a Bench, Couch, Step, Fireplace Hearth, etc]

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. 

CHEST STRETCH

[With Lighter Weight Dumbbells & Stability Ball]  

TRICEPS STRETCH

[On A Stability Ball]  

STOP YOUR HEART RATE MONITOR

DAY 30

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *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 31

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 or Dumbbells]

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 LUNGES

[With Dumbbells by your sides or Hands on Hips-if you do not have space, do Alternating Lunges]

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.

STIFF LEG DEADLIFTS

[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.

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. 

BICYCLE HOLD SERIES

[On Floor]

3 rounds. 5-10 reps.  Do not let momentum take over. Focus on extending your leg for full range of motion.

SIDE CRUNCHES

[On Floor]

Take your time and squeeze. 25 reps each side.

PLANK

[On Toes or Knees] 

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

STRETCH SERIES

[On Floor]

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

STOP YOUR HEART RATE MONITOR

DAY 32

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *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 33

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.

BENCH PRESS

[On Bench or Stability Ball 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. 

CHEST FLYES

[On Bench or Stability Ball 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.

SHOULDER PRESS

[Seated 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.

THUMBS DOWN LATERAL RAISE

[With Dumbbells or canned goods]

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. 

BICEPS CURLS

[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.

HAMMAR CURLS

[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.

TRICEPS OVERHEAD EXTENSTIONS

[With Bands]

3 sets. With each set increase the weight if possible.  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 DIPS

[Off a Bench, Couch, Step, Fireplace Hearth, etc]

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. 

CHEST STRETCH

[With Lighter Weight Dumbbells & Stability Ball]  

TRICEPS STRETCH

[On A Stability Ball]  

STOP YOUR HEART RATE MONITOR

DAY 34

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *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 35

FREE DAY