Friday, August 10, 2012

4 Week Workout Program

Ok Hermana, this one is for you ~ Get your gymboss ready



4 WEEK WORKOUT PROGRAM

WEEK 1

Monday - Repeat this circuit 3x
  • Mountain Climbers (20 sec)
  • Burpees (20 sec)
  • Prison Squats (20 sec)
  • Regular Push Ups (20 sec)
  • Rest 30 seconds
Tuesday - High Intensity Cardio
Run on Treadmill our outside - repeat this circuit 3x
  • 1 minute at max speed (8 mph) or High intensity
  • 2 minutes at moderate speed (5 mph)
  • 5 minutes at slow pace/walk (2 mph)
  • rest 30 seconds

If doing this in your home, you can do this circuit 3x:

  • 1 minute jump knee tucks
  • 2 minutes high knees
  • 5 minutes jog in place
Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest

WEEK 2

Monday - Repeat this circuit 3x
  • Plank (20 sec)
  • Squat Hold (20 sec)
  • Explosive Push Ups (20 sec)
  • Ball Pass Crunches (20 sec)
  • Rest 30 seconds
Tuesday - High Intensity Cardio - repeat 4x
  • Hook - Upper Cut - Front Kick (20 sec)
  • High Power Jumps (20 sec)
  • rest 30 seconds

Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest

WEEK 3

Monday - Repeat this circuit 3x

  • Dreya Roll (20 sec)
  • Side Plank Left (20 sec)
  • Side Plank Right (20 sec)
  • Crunches on Ball (20 sec)
  • Diamond Push Ups (20 sec)
  • Rest 30 seconds
Tuesday - High Intensity Cardio - repeat 4x
  • Power Jacks (20 sec)
  • High Knees (20 sec)
  • rest 30 seconds

Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest

WEEK 4

Monday - Repeat this circuit 3x

  • Jack Knife on Ball (20 sec)
  • Plank on Ball (20 sec)
  • Spiderman Push Up (20 sec)
  • Crunchy Frog(20 sec)
  • Rest 30 seconds
Tuesday - High Intensity Cardio - repeat 4x
  • Squat Jumps (20 sec)
  • Jump Rope (20 sec)
  • rest 30 seconds

Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest

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