**Click Cardio Lite 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
|
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|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
x |
x |
x |
Single Leg Reach |
2 |
12 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Chest press on ball |
2 |
15 |
Slow |
Floor Bridge |
2 |
30sec |
|
Triceps extension on ball |
2 |
15 |
Slow |
|
|
|
|
|
|
|
|
|
|
|
|
Day 2
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
x |
x |
x |
Single Leg Reach |
2 |
12 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Shoulder press on ball |
2 |
15 |
Slow |
Plank |
2 |
30sec |
x |
|
|
|
|
The Hundred |
2 |
30sec |
x |
|
|
|
|
|
|
|
|
***REST DAY***
|
Day 3
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
|
|
|
Single Leg Reach |
2 |
12 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Ball Dumbbell row |
2 |
15 |
Slow |
No Exercises |
|
|
|
Single Leg Bicep Curl (Dumbbell) |
2 |
15 |
Slow |
|
|
|
|
|
|
|
|
|
|
|
|
Day 4
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
10 min warm-up |
x |
x |
x |
Single Leg Reach |
2 |
12 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Ball Squat |
2 |
15 |
Slow |
Plank |
2 |
30sec |
x |
Calf Raises |
2 |
15 |
Slow |
The Hundred |
2 |
30sec |
x |
|
|
|
|
|
|
|
|
WEEK 2
|
Day 1
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
x |
x |
x |
Single Leg Reach |
2 |
15 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Chest press on ball |
2 |
15 |
Slow |
Floor Bridge |
3 |
45sec |
|
Triceps extension on ball |
2 |
15 |
Slow |
|
|
|
|
|
|
|
|
|
|
|
|
Day 2
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
x |
x |
x |
Single Leg Reach |
2 |
15 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Shoulder press on ball |
2 |
15 |
Slow |
Plank |
2 |
45sec |
x |
|
|
|
|
The Hundred |
2 |
45sec |
x |
|
|
|
|
|
|
|
|
***REST DAY***
|
Day 3
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
|
|
|
Single Leg Reach |
2 |
15 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Ball Dumbbell row |
2 |
15 |
Slow |
No Exercises |
|
|
|
Single Leg Bicep Curl (Dumbbell) |
2 |
15 |
Slow |
|
|
|
|
|
|
|
|
|
|
|
|
Day 4
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
10 min warm-up |
x |
x |
x |
Single Leg Reach |
2 |
15 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Ball Squat |
2 |
15 |
Slow |
Plank |
2 |
45sec |
x |
Calf Raises |
2 |
15 |
Slow |
The Hundred |
2 |
45sec |
x |
|
|
|
|
|
|
|
|
WEEK 3
|
Day 1
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
x |
x |
x |
Single Leg Lift/Chop |
2 |
20 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Chest fly on ball |
2 |
20 |
Slow |
Prone Cobra |
3 |
15 |
Med |
Single Leg Triceps extension |
2 |
20 |
Slow |
|
|
|
|
|
|
|
|
|
|
|
|
Day 2
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
x |
x |
x |
Single Leg Lift/Chop |
2 |
20 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Single leg shoulder press on ball |
2 |
20 |
Slow |
Side Plank |
2 |
1min |
x |
|
|
|
|
Leg lifts |
2 |
15 |
Slow |
|
|
|
|
|
|
|
|
***REST DAY***
|
Day 3
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
|
|
|
Single Leg Lift/Chop |
2 |
20 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Back Flies With Ball |
2 |
15 |
Slow |
No Exercises |
|
|
|
Single Leg Bicep Curl (Machine) |
2 |
15 |
Slow |
|
|
|
|
|
|
|
|
|
|
|
|
Day 4
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
10 min warm-up |
x |
x |
x |
Single Leg Lift/Chop |
2 |
20 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Wall Sits with ball |
2 |
45sec |
x |
Side Plank |
2 |
1min |
x |
Calf Raises |
2 |
20 |
Slow |
Leg lifts |
2 |
15 |
Slow |
|
|
|
|
|
|
|
|
WEEK 4
(Weight Pyramid)
|
Day 1
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
x |
x |
x |
Single Leg Lift/Chop |
2 |
20/25 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Chest fly on ball |
2 |
20 |
Slow |
Prone Cobra |
3 |
15 |
Med |
Single Leg Triceps extension |
2 |
20 |
Slow |
|
|
|
|
|
|
|
|
|
|
|
|
Day 2
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
x |
x |
x |
Single Leg Lift/Chop |
2 |
20/25 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Single leg shoulder press on ball |
2 |
20 |
Slow |
Side Plank |
3 |
1min |
x |
|
|
|
|
Leg lifts |
2 |
15/20 |
slow |
|
|
|
|
|
|
|
|
***REST DAY***
|
Day 3
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
30 min |
|
|
|
Single Leg Lift/Chop |
2 |
20/25 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Back Flies With Ball |
2 |
15 |
Slow |
No Exercises |
|
|
|
Single Leg Bicep Curl (Machine) |
2 |
15 |
Slow |
|
|
|
|
|
|
|
|
|
|
|
|
Day 4
|
|
|
|
|
|
|
|
Cardio
|
Sets |
Reps |
Tempo |
Bal/Flex
|
Sets |
Reps |
Tempo |
10 min warm-up |
x |
x |
x |
Single Leg Lift/Chop |
2 |
20/25 |
x |
|
|
|
|
|
|
|
|
Resistance
|
|
|
|
Core
|
|
|
|
Wall Sits with ball |
3 |
1min |
x |
Side Plank |
3 |
1min |
x |
Calf Raises |
3 |
25 |
Slow |
Leg lifts |
2 |
15/20 |
slow |