Workouts

Arm Resistance Band Workout.

Resistance band circuit. For strength 8-10 reps, 2-3 sets or for toning 10-15 reps, 3-4 sets. 

 

Outdoor Workout.

Cardio and strength training workout, focus on core and legs

First at Home workout.

Full body exercise circuit ideal for any time and any place

 

 

Sweat it out.

Ideal for a quick, cardio intensive workout at the gym.

*Please note: each workout starts with a 5 min exercise, anything that will get the blood pumping and ends with 5 min cool down in addition to 5 minutes of stretching*

  1. Row (on a cardio rowing machine)
    • 1 minute of high intensity, low resistance
    • 1minute of lower intensity, high resistance (heart rate should still be elevated)

Repeat 5 times (for a total of 10 minutes)

  1. Bike (on a stationary bike)
    • 1 minute of high intensity, low resistance
    • 1 minute lower intensity, high resistance

Repeat 5 times (for a total of 10 mins)

  1. Run (on treadmill)
    • 1 minute fast pace at ‘0’ incline.
    • 1 minute at ‘2’ incline.
    • 1 minute fast pace at ‘0’ incline.
    • 1 minute at ‘4’ incline.
    • 1 minute fast pace at ‘0’ incline.
    • 1 minute at ‘6’ incline.
    • 1 minute at ‘0’ incline.
    • 1 minute at ‘4’ incline.
    • 1 minute at ‘0’ incline.
    • 1 minute at ‘2’ incline.

Push it.

Ideal for a longer, full body, strength workout at the gym.

*Please note: each workout starts with a 5 min exercise, anything that will get the blood pumping and ends with 5 min cool down in addition to 5 minutes of stretching*

Arms:

  1. Bicep curl with dumbbells
  2. Tricep extension with dumbbells
  3. Shoulder press with dumbbells
  4. Dumbell Flys
  5. Bicep curl with resistance band
  6. Tricep extension with resistance band
  7. Push ups (with or without resistance band)
  8. Supermans 30 second hold.

Note:  dumbbell exercises should be done with a heavy weight, 8-10 times each.

Resistance band exercises should still challenge you, 12-15 times each.

Repeat whole set 3 times.

Legs:

  1. Squats with barbell or dumbbells
  2. Lunges with barbell or dumbbells
  3. Deadlift with barbell or dumbbells
  4. Side squat with barbell or dumbbells
  5. Calf raises with barbell or dumbbells

Note: if you are lifting for strength do heavier weights with lower repetitions, 8-10 times

if you are lifting for endurance do lighter weights with higher repetitions, 12-15 times.

Repeat whole set 3 times (strength) – 5 times (endurance)

Core:

  1. 5 minute plank
    • 1 minute high plank (on hands)
    • 30 seconds low plank (on elbows)
    • 30 seconds side plank (left)
    • 30 seconds side plank (right)
    • 30 seconds low plank, one leg lifted (left)
    • 30 seconds low plank, one left lifter (right)
    • 1 minute low plank
    • 30 seconds high plank

Repeat 2-3 times if once is not challenging enough

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