Workout 1
Click the drop down menus to gain access to your plan.
**This program should be performed with rests in between days. For example M-W-F or T-Th-Sat.
Click the drop down menus to gain access to your plan.
**This program should be performed with rests in between days. For example M-W-F or T-Th-Sat.
**Click Cardio Baby below to see Cardio suggestions**
***Light to Moderate weights should be used during these exercises. Weights should be heavy enough to make the exercise difficult but light enough to be able to complete a full set***
WEEK 1 |
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Day 1 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 15 | Slow | Floor Bridge | 2 | 15 | X |
Pushups (wide) | 2 | 15 | Slow | Plank | 2 | 30sec | X |
Single Leg Bicep Curls | 2 | 15 | Slow | Side Plank | 2 | 30sec | x |
Abductor Machine | 2 | 15 | Slow | ||||
Adductor Machine | 2 | 15 | slow | ||||
***Rest Day*** |
|||||||
Day 2 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 15 | Slow | Floor Bridge | 2 | 15 | x |
Pushups (wide) | 2 | 15 | Slow | Plank | 2 | 30sec | x |
Single Leg Bicep Curls | 2 | 15 | Slow | Side Plank | 2 | 30sec | x |
Abductor Machine | 2 | 15 | slow | ||||
Adductor Machine | 2 | 15 | slow | ||||
***Rest Day*** |
|||||||
Day 3 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | Single Leg Reach | 2 | 12 | x | |||
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 15 | Slow | Floor Bridge | 2 | 15 | x |
Pushups (wide) | 2 | 15 | Slow | Plank | 2 | 30sec | x |
Single Leg Bicep Curls | 2 | 15 | Slow | Side Plank | 2 | 30sec | x |
Abductor Machine | 2 | 15 | slow | ||||
Adductor Machine | 2 | 15 | slow | ||||
WEEK 2 |
|||||||
Day 1 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Floor Bridge | 2 | 15 | X |
Pushups (wide) | 2 | 20 | Slow | Plank | 2 | 45sec | X |
Single Leg Bicep Curls | 2 | 20 | Slow | Side Plank | 2 | 45sec | x |
Abductor Machine | 2 | 20 | slow | ||||
Adductor Machine | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 2 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Floor Bridge | 2 | 15 | X |
Pushups (wide) | 2 | 20 | Slow | Plank | 2 | 45sec | X |
Single Leg Bicep Curls | 2 | 20 | Slow | Side Plank | 2 | 45sec | x |
Abductor Machine | 2 | 20 | slow | ||||
Adductor Machine | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 3 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | Single Leg Reach | 2 | 12 | x | |||
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Floor Bridge | 2 | 15 | X |
Pushups (wide) | 2 | 20 | Slow | Plank | 2 | 45sec | X |
Single Leg Bicep Curls | 2 | 20 | Slow | Side Plank | 2 | 45sec | x |
Abductor Machine | 2 | 20 | slow | ||||
Adductor Machine | 2 | 20 | slow | ||||
WEEK 3(Circuit) |
|||||||
Day 1 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Abductor Machine | 2 | 20 | Slow | ||||
Adductor Machine | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 2 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Abductor Machine | 2 | 20 | Slow | ||||
Adductor Machine | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 3 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | Single Leg Reach | 2 | 12 | x | |||
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Abductor Machine | 2 | 20 | Slow | ||||
Adductor Machine | 2 | 20 | slow | ||||
WEEK 4(Supersets) |
|||||||
Day 1 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Abductor Machine | 2 | 20 | Slow | ||||
Adductor Machine | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 2 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Abductor Machine | 2 | 20 | Slow | ||||
Adductor Machine | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 3 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | Single Leg Reach | 2 | 12 | x | |||
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Abductor Machine | 2 | 20 | Slow | ||||
Adductor Machine | 2 | 20 | slow |
**Click Cardio Baby below to see Cardio suggestions**
***Light to Moderate weights should be used during these exercises. Weights should be heavy enough to make the exercise difficult but light enough to be able to complete a full set***
WEEK 1 |
|||||||
Day 1 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 15 | Slow | Floor Bridge | 2 | 15 | X |
Pushups (wide) | 2 | 15 | Slow | Plank | 2 | 30sec | X |
Single Leg Bicep Curls | 2 | 15 | Slow | Side Plank | 2 | 30sec | x |
Ball Squeezes with 5sec hold | 2 | 15 | x | ||||
Standing hip circles | 2 | 15 | slow | ||||
***Rest Day*** |
|||||||
Day 2 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 15 | Slow | Floor Bridge | 2 | 15 | x |
Pushups (wide) | 2 | 15 | Slow | Plank | 2 | 30sec | x |
Single Leg Bicep Curls | 2 | 15 | Slow | Side Plank | 2 | 30sec | x |
Ball Squeezes with 5sec hold | 2 | 15 | x | ||||
Standing hip circles | 2 | 15 | slow | ||||
***Rest Day*** |
|||||||
Day 3 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | Single Leg Reach | 2 | 12 | x | |||
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 15 | Slow | Floor Bridge | 2 | 15 | x |
Pushups (wide) | 2 | 15 | Slow | Plank | 2 | 30sec | x |
Single Leg Bicep Curls | 2 | 15 | Slow | Side Plank | 2 | 30sec | x |
Ball Squeezes with 5sec hold | 2 | 15 | x | ||||
Standing hip circles | 2 | 15 | slow | ||||
WEEK 2 |
|||||||
Day 1 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Floor Bridge | 2 | 15 | X |
Pushups (wide) | 2 | 20 | Slow | Plank | 2 | 45sec | X |
Single Leg Bicep Curls | 2 | 20 | Slow | Side Plank | 2 | 45sec | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 2 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Floor Bridge | 2 | 15 | X |
Pushups (wide) | 2 | 20 | Slow | Plank | 2 | 45sec | X |
Single Leg Bicep Curls | 2 | 20 | Slow | Side Plank | 2 | 45sec | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 3 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | Single Leg Reach | 2 | 12 | x | |||
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Floor Bridge | 2 | 15 | X |
Pushups (wide) | 2 | 20 | Slow | Plank | 2 | 45sec | X |
Single Leg Bicep Curls | 2 | 20 | Slow | Side Plank | 2 | 45sec | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow | ||||
WEEK 3(Circuit) |
|||||||
Day 1 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 2 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 3 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | Single Leg Reach | 2 | 12 | x | |||
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow | ||||
WEEK 4(Supersets) |
|||||||
Day 1 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 2 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | x | x | x | Single Leg Reach | 2 | 12 | x |
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow | ||||
***Rest Day*** |
|||||||
Day 3 |
|||||||
Cardio |
Sets | Reps | Tempo |
Bal/Flex |
Sets | Reps | Tempo |
30 min | Single Leg Reach | 2 | 12 | x | |||
Resistance |
Core |
||||||
Ball Squat into shoulder Press | 2 | 20 | Slow | Prone Cobra | 2 | 15 | x |
Pushups (wide) | 2 | 20 | Slow | The Hundred | 2 | 1min | x |
Single Leg Bicep Curls | 2 | 20 | Slow | Heel Touches | 2 | 15 | x |
Ball Squeezes with 5sec hold | 2 | 20 | x | ||||
Standing hip circles | 2 | 20 | slow |
Day 1 |
||
Cardio |
Duration | Target Heart Range |
Walk | 10 min | 60-75% |
Walk Incline | 10 min | 60-75% |
Bike | 10 min | 60-75% |
*OR* |
||
Walk | 30 min | 60-75% |
Day 2 |
||
Cardio |
||
Row Machine or Bike | 10 min | 60-75% |
Speed Walking | 10 min | 60-75% |
Bike | 10 min | 60-75% |
*OR* |
||
Walk or Walk Incline | 30 min | 60-75% |
Day 3 |
||
Cardio |
||
Row Machine or Bike | 15 min | 60-75% |
Walk Incline | 15 min | 60-75% |
*OR* |
||
Walk or Row Machine | 30 min | 60-75% |