WeekS 1 & 2:

You’ll do the same workouts in both week 1 & 2 - HOWEVER, in week 2 you will eliminate the rest in between exercises on your GYM days. Repetition is the key to mastering a movement, repeating workouts gives you a chance to master moves and see your progression. Let the fun begin!

Depending on how the exercises went last week, consider using heavier weights and/or moving quicker to get more reps in to make it more challenging!

GYM DAY #1:

WORKOUT STYLE: CIRCUIT. Talk about bang for your buck! This format is the perfect combination of strength & endurance. Always moving, you’ll alternate working muscle groups, allowing them to rest without sacrificing time. Not only will you build strength, circuit style training keeps your heart thumping and revs your metabolism too!

WORKOUT LEGEND:
WEEK 2: Perform each exercise for 30 seconds with 0 rest in between exercises. Do 3 sets with the option to rest for 1 minute at the end of each set. Rest 1-2 minutes before moving on to the next circuit.

EQUIPMENT: Dumbbells (can use a kettlebell for the Goblet Squat), Lat Pull Down Machine, Cable Machine. Select moderately heavy weight, It should be challenging but doable to complete the last couple of exercises in each timed set.

To note: If you’re using your phone, flip it sideways for easier viewing - option 2, zoom in.

WARM UP:

2 ROUNDS:
10 x Bodyweight Squats
10 x Jumping Jacks
20 x High Knees
10 x Bridge Lifts (on your back, knees bent, lift/lower your hips using your butt)
5 x Sit Ups
30 second Forearm Plank

WORKOUT:

3 ROUNDS of CIRCUIT 1
30 SECONDS of WORK each exercise, 0 SECONDS REST in between exercises.

3 ROUNDS of CIRCUIT 1
30 SECONDS of WORK each exercise, 0 SECONDS REST in between exercises.

3 ROUNDS of CIRCUIT 1
30 SECONDS of WORK each exercise, 0 SECONDS REST in between exercises.

FINISHER: 10 MINUTE CARDIO OF CHOICE: Alternate between a 30 second sprint and a 30 second steady pace recovery
(Warm up for 2-4 minutes at a moderate pace.)

HOmE workout #1:

WORKOUT STYLE: TABATA. “Tabata only works if you do”. The goal is to work as hard as possible, pushing yourself out of your comfort zone with minimal rest in between. It’s a quick and dirty, calorie burning, heart pumping workout!

WORKOUT LEGEND: Each Tabata is 5 minutes long; you’ll do 20 seconds of work followed by 10 seconds of rest for 4 minutes with 1 full minute of rest at the end. Each Tabata has 2 exercises. You’ll alternate between the 2 exercises which means you will do each exercise 4 times. There are 6 Tabatas for a total of 30 minutes.

EQUIPMENT: Bodyweight.

To note: If you’re using your phone, flip it sideways for easier viewing - option 2, zoom in.

WARM UP:

2 ROUNDS:
10 x Bodyweight Squats
10 (each side) x Lateral Hops (Alternate: hop left w/left leg, bring right leg over to meet it, repeat w/right leg leading)
20 x Butt Kicks
5 x Push-Ups on Knees
5 x Sit Ups
30 second Forearm Plank

WORKOUT:

TABATA 1 = Exercise 1 & 2 | TABATA 2 = Exercise 3 & 4, and so on.

Perform the first exercise for 20 SECONDS, rest for 10 SECONDS, then do the second exercise. REPEAT 4 TIMES for 4 MINUTES total.
REST 1 MINUTE, move on to the next Tabata.

FINISHER: 10 MINUTE ABS (video below)

GYM DAY #2:

WORKOUT STYLE: CIRCUIT. We’re sticking with what works. The circuit format is the perfect combination of strength & endurance. Always moving, you’ll alternate working muscle groups, allowing them to rest without sacrificing time.

WORKOUT LEGEND:
WEEK 2: Perform each exercise for 30 seconds with 0 rest in between exercises. Do 3 sets with the option to rest for 1 minute at the end of each set. Rest 1-2 minutes before moving on to the next circuit.

EQUIPMENT: Dumbbells. Select moderately heavy weight, It should be challenging but doable to complete the last couple of exercises in each timed set.

To note: If you’re using your phone, flip it sideways for easier viewing - option 2, zoom in.

WARM UP:

2 ROUNDS:
10 x Bodyweight Squats
10 x Jumping Jacks
20 x High Knees
10 x Bridge Lifts (on your back, knees bent, lift/lower your hips using your butt)
5 x Sit Ups
30 second Forearm Plank

WORKOUT:

3 ROUNDS of CIRCUIT 1
30 SECONDS of WORK each exercise, 0 SECONDS REST in between exercises.

3 ROUNDS of CIRCUIT 1
30 SECONDS of WORK each exercise, 0 SECONDS REST in between exercises.

3 ROUNDS of CIRCUIT 1
30 SECONDS of WORK each exercise, 0 SECONDS REST in between exercises.

FINISHER: 10 MINUTE CARDIO of choice. Alternate between a 30 second sprint and a 30 second steady recovery. (Options: bike, elliptical, stairs, treadmill, etc.)
(Warm up for 2-4 minutes at a moderate pace.)

HOmE workout #2:

WORKOUT STYLE: AMRAP CIRCUIT. “As Many Rounds As Possible”. You’ll move continuously at a steady pace for 8 minutes. Your heart rate will be elevated, breathing heavy, muscles challenged and calories burned!

WORKOUT LEGEND: Perform 10 reps of each exercise with 0 rest in between for 8 minutes. Take a 2 minute break before moving on to the next 8 minute circuit.
*Write down how many rounds of each circuit you complete in week 1 and see if you can beat your number in week 2!

EQUIPMENT: Bodyweight.

To note: If you’re using your phone, flip it sideways for easier viewing - option 2, zoom in.

WARM UP:

2 ROUNDS:
10 x Bodyweight Squats
10 (each side) x Lateral Hops (Alternate: hop left w/left leg, bring right leg over to meet it, repeat w/right leg leading)
20 x Butt Kicks
5 x Push-Ups on Knees
5 x Sit Ups
30 second Forearm Plank

WORKOUT:

Do 10 REPS of each exercise continuously for 8 MINUTES.
Rest for 1-2 minutes before moving on to the next circuit.

Do 10 REPS of each exercise continuously for 8 MINUTES.
Rest for 1-2 minutes before moving on to the next circuit.

Do 10 REPS of each exercise continuously for 8 MINUTES.
Rest for 1-2 minutes before moving on to the next circuit.

FINISHER: 10 MINUTE ABS (video)