Need a weekly workout program that will scuplt your body and blast fat off but don’t know what to do? Then this is the workout program for you! This program has strength, cardio, and flexibilty. All three of these components are the foundation of building a strong healthy body.
Weekly Weight Training Split–
Day 1: Back/Chest/Shoulders/jump rope
Day 2: Abs/HIIT (cardio)
Day 3: Legs
Day 4: Abs/Cardio
Day 5: Bi’s/Tri’s/Shoulders/jump rope
Day 6: Rest, cardio, or yoga
Day 7: Rest, cardio, or yoga
DAY 1: BACK/CHEST/SHOULDERS
1 warm up set of 15-20 reps for the first circuit of exercises to warm up muscles. Never lift heavy on a cold muscle! You can injure yourself.
3 sets: 1st set 20 reps/2nd set 12-15 reps/ 3rd se 8-10 reps
Lat pull downs- (Machine)
Bench press or barbell press
Dumbbell shoulder presses up
1 min jump rope
Machine or dumbbell back rows
Push ups
Dumbbell frontal raises
1 min jump rope
Dumbbell or cable reverse fly’s for back
Cable or dumbbell fly’s for chest
1 min jump rope
DAY 2: ABS/HIIT
3 sets of abs than do HIIT
20 crunches
20 crunches with feet in air (legs straight as possible)
20 ab bicycles
20 lower leg lifts
10 roman chairs (Hold knees at top for 2-3 seconds)
30 second side planks
1 minute regular plank
HIIT-Pick a cardio machine of your choice
Warm up for 10 minutes
Then hit it for 30 seconds at full speed
Slow it down for 1 min to 1 ¬Ω min
Then hit it again hard for 30 seconds
Slow it down for 1 min to 1 ¬Ω min
Do this 20 times until you have completed twenty 30 sec sprints
When done, cool down for 5 minutes
DAY 3: LEGS (HEAVY DAY)
10-15 minute cardio warm up is essential for legs! Also, remember to do 1 warm up set of 20 reps to activate muscles.
3 sets: 1st set 20 reps/2nd set 12-15 reps/ last set 8-10 reps
Squats (Can be machine, barbell, or hack squats)
10 jump squats
2 min jump rope
Walking lunges (Body weight with weights in hands)
10 jumping lunges
2 min jump rope
Deadlift (Barbell)
Good mornings
2min jump rope
Leg extension (Machine)
Hamstring curls (Machine)
Calves (Machine)
2 min jump rope
DAY 4: ABS
4 sets
20 Bosu ball crunches
20 half bicycles on bosu (Each side)
20 balancing bosu crunches
20 v-sit ups
20 standing oblique crunches
Roman chair knee hold
20 swiss ball planks
60 minutes of cardio-Pick 3 machines of your choice. For example-20 min stepmill, 20 min run,20 min bike. It works different muscle groups as well as your heart!
DAY 5: BI’S/TRI’S/SHOULDERS
Please do 1 warm up set of 15-20 reps for the first circuit of exercises to warm up muscles. Never lift heavy on a cold muscle!
3 sets: 1st set 20 reps/2nd set 12-15 reps/ 2 set 8-10 reps
Dumbbell bicep curls
Dumbbell tricep extensions
Dumbbell shoulder press
3 min jump rope
Cable bicep curls
Cable tricep extensions
Cable frontal raises (shoulders)
3 min jump rope
20 Arm circles forward and back (small muscle groups)
3 min jump rope
DAY 6: CARDIO, REST, OR YOGA
DAY 7: CARDIO, REST, OR YOGA
P.S. To maximize your results, eat healthy and chart your progress!
XOXO,
Marzia
