WEEK SEVEN - IN HOME

DAY FORTY-THREE

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.

INCLINE CHEST 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. *Take your heart rate after the 3rd set and record it in your journal.

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. *Take your heart rate after the 3rd set and record it in your journal.

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. *Take your heart rate after the 3rd set and record it in your journal.

SINGLE SIDE LATERAL RAISES

[With Bands] 3 sets. (With each set increase the weight if you have 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. *Take your heart rate after the 3rd set and record it in your journal.

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. *Take your heart rate after the 3rd set and record it in your journal.

CONCENTRATION CURLS

[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. *Take your heart rate after the 3rd set and record it in your journal.

TRICEPS PRESS DOWN

[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. *Take your heart rate after the 3rd set and record it in your journal.

TRICEPS DIPS

WRONG form video:

CORRECT form video:

[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. *Take your heart rate after the 3rd set and record it in your journal.

CHEST STRETCH

[With Lighter Weight Dumbbells & Stability Ball]  

TRICEPS STRETCH

[On A Stability Ball]  

DAY FORTY-FOUR

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:

DAY FORTY-FIVE

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.

WALL/BALL SQUATS

[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. *Take your heart rate after the 3rd set and record it in your journal.

CURTSEY SQUATS

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 DEADLIFT

3 Sets. 12-20 reps each leg. 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.

GLUTE PRESS

[With Bands] 3 sets. 20 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.

TRIPLE CRUNCH

[On Floor] 3 rounds. 10 reps each for upper, middle and lower abs.  Do not let momentum take over. Focus on each area-you can even touch/poke with your hand to remind your brain. *Take your heart rate after the 3rd set.

TOE REACH

[On Floor] 3 Sets. 40 counts (1 count per hand reach). *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

[On The Floor]  This is a lower body stretch series targeting Glutes, Hamstrings & Inner Thigh.

DAY FORTY-SIX

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:

DAY FORTY-SEVEN

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.

INCLINE CHEST 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. *Take your heart rate after the 3rd set and record it in your journal.

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. *Take your heart rate after the 3rd set and record it in your journal.

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. *Take your heart rate after the 3rd set and record it in your journal.

SINGLE SIDE LATERAL RAISES

[With Bands] 3 sets. (With each set increase the weight if you have 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. *Take your heart rate after the 3rd set and record it in your journal.

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. *Take your heart rate after the 3rd set and record it in your journal.

CONCENTRATION CURLS

[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. *Take your heart rate after the 3rd set and record it in your journal.

TRICEPS PRESS DOWN

[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. *Take your heart rate after the 3rd set and record it in your journal.

TRICEPS DIPS

WRONG form video:

CORRECT form video:

[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. *Take your heart rate after the 3rd set and record it in your journal.

CHEST STRETCH

[With Lighter Weight Dumbbells & Stability Ball]  

TRICEPS STRETCH

[On A Stability Ball]  

DAY FORTY-EIGHT

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:

DAY FORTY-NINE

FREE DAY