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SPRING IT ON!

Spring is almost here and it is time to bring it on. A well rounded workout program has strength, flexibly, and cardio. Here is an example of a balanced training program.

 


Weekly Breakdown

 

Mon: Strength/plyos-Lower Body (Large muscle groups)

 

Tues: Strength-Upper Body (Large and small)

 

Wed: Abs/Cardio

 

Thurs: Full Body Plyos

 

Friday: Strength-Arms/cardio

 

Sat: YOGA

 

Sun: REST

 


 

Form: Make sure to have proper form for every exercise. Stand tall, abs tight, chest up, and shoulder blades back. Use the mind to muscle connection to visualize your physique. For example-If you are doing biceps-when you contract your bicep, hold the squeeze for 2 seconds and feel the contraction. Do not swing weights!

 


 

Monday: Lower Body

 

3 sets/12-15 reps except plyos

 

Walking Lunges with weights

 

15 jumping lunges

 

25 step ups each leg

 

Leg Press

 

15 jump squats

 

1 min jump rope

 

Side leg squats with resistance band on

 

15 jump squats

 

1 min jump rope

 

Hamstring curls (machine)

 

Legs extensions

 

1 minute mountain climbers

 

Calves (machine)

 

Jump rope 1 minute

 

Repeat from the top until 3 sets are completed

 


 


 

Tuesday: Upper Body

 

3 sets/12-15 reps

 

Back rows

 

Reverse cable flys

 

1 minute jump rope

 

Bench press

 

Cable flys

 

1 minute mountain climbers

 

Pull ups

 

Dumbbell shoulder press

 

30 sec high knees

 

Lat pull downs

 

Dumbbell lateral side raises

 

1 minute jump rope

 

Repeat from top

 


 


 

Wednesday: Abs/Cardio

 

3 sets/20 reps in correct form

 

20 regular crunches on floor

 

20 regular crunches with feet in air

 

Bicycles (endurance-for as long as you can)

 

20 Bosu ball crunches

 

20 half bicycles on bosu (Each side)

 

Bosu plank (endurance-for as long as you can)

 

20 hanging leg raises

 

Side plank with leg in air (endurance-for as long as you can)

 

Regular plank (endurance-for as long as you can)

 

Superman

 


 

30 minutes of cardio- sprint outside, run bleachers, or a cardio class

 


 

Thursday: Full Body Plyos

 

60 minutes of cardio/strength fun. Today you are going to do a workout with machines. Keep that core tight! You will need a timer or use your phone! My iphone has a timer. I use it all the time.

 

3 sets

 

2 minutes jump rope (Can jump in place if no rope)

 

30 seconds high knees

 

25 step ups each leg on bench or step

 

30 second mountain climbers

 

2 minute jumping jacks

 

25 step ups on bench or step

 

30 seconds side jumps

 

30 second side hops

 

25 step ups on bench or step

 

1 minute of push ups, do as many as you can in 1 minute

 

Repeat from top until you have completed 3 sets for the first week. Next week add an extra set for a total of 4 sets!

 


 

Friday: Arms/Cardio

 

3 sets/10-12 reps

 

Cable bicep curls

 

Cable tricep pull downs

 

Cable dumbbell shoulder press

 

2 minute jump rope

 

Barbell bicep curls

 

Barbell tricep extensions laying down (skull crushers)

 

Barbell shoulder press

 

1 minute mountain climbers

 

Dumbbell hammer curls (biceps)

 

Dumbbell tricep kickbacks

 

Dumbbell upright rows

 

Arm circles forward and backward for 20 reps

 

2 minute jump rope

 

Repeat from top

 


 

Saturday: YOGA

 


 

Sunday: REST

 


 

The combination of strength, cardio, and flexibility training is the key to building a strong body along with whole food nutrition.

 


 

Yours in Health,

 

Marzia Prince

 


 

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