Weeks 1 & 2

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 15 minutes

Legs: Day 1

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×12
Air squats 3×15

 

Air squats 3×15
Hamstring curls 18 reps
Hamstring curls 15 reps (incr. weight)
Hamstring curls 12 reps(incr. weight)
Leg extensions 18 reps
Leg extensions 15 reps (incr. weight)
Leg extensions 12 reps (incr. weight)

 

Back squats (barbell) 3×12
Barbell reverse lunges 3×12

 

Bulgarian squats 3×10
Burpees 3×12

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the skyReach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Chest: Day 2

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×12
Air squats 3×15

 

Incline barbell press 3×12
Flat barbell press 3×12
Incline dumbbell bench 3×12

 

Front raise 3×12
Side raise 3×12
Rear deltoid flies 3×12

 

Hyper extensions 3×10
Burpees 3×12

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the skyReach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Back: Day 3

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×12
Air squats 3×15

 

Barbell deadlift 3×10
Cable pull through 3×10

 

Dumbbell Single arm rows 3×12
Barbell bent over rows 3×12

 

Lat pull downs 18 reps
Lat pull downs 15 reps (incr. weight)
Lat pull downs 12 reps (incr. weight)
Burpees 3×12

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Shoulders: Day 4

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×12
Air squats 3×15

 

Arnold press 3×8
Upright row 3×12

 

Front raise 3×12
Side raise 3×12
Dumbbell shoulder press 3×12

 

Burpees 3×12

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Arms: Day 5

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×12
Air squats 3×15

 

Seated curls (light weight) 3×15
EZ bar curls (raise half way) 3×12

 

Dumbbell curls 3×12
Preacher curls 3×12
Cable curls 3×12

 

Over head Tricep extensions 3×12
Skull crushers 3×12
Diamond push ups 3×12

 

Burpees 3×12

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Rest: Days 6 & 7

Stretch: 10 minutes