Day 01
Sunday
COVER MODEL CARDIO WORKOUT 8
COVER MODEL CARDIO WORKOUT 8
WORKOUT STAPLE: 10 MINUTE BLOCKS
60 MINUTES
Walk: 10 minutes on 10% incline Run: 10 minutes on 0%
Alternate for 60 minutes
4 TOTAL SETS
Plank: 1 minute Weighted Crunches: 30 reps w/ 10-lb. plate Supermans: 25 reps
Day 02
Monday
BACK & BICEPS 1 SET 100
BACK & BICEPS 1 SET 100
WALK
10 minutes on 15% incline
1-ARM ROWS
100 per arm Can’t switch arms until you hit 100 reps!
TWIST BICEP CURLS
100 reps
RUN
10 minutes
BAND PULLDOWNS
100 reps
BANDED SEATED ROWS
100 reps
WALK/RUN
Walk: 1 minute Run: 1 minute
*On a 5% incline for 10 minutes total
HAMMER CURL
100 reps
4 SETS TOTAL
Plank: 1 minute Weighed Crunches: 30 reps w/ 10-lb plate Supermans: 25 reps
Day 03
Tuesday
CHEST & TRICEPS
CHEST & TRICEPS
WALK
20 minutes on a 15% incline
DUMBBELL BENCH PRESS
100 reps
BAND PUSHDOWNS
100 reps
BIKE
5 minutes as fast as possible
INCLINE DUMBBELL BENCH PRESS
100 reps
DUMBBELL KICKBACKS W/ TWIST
100 reps
BIKE
5 minutes as fast as possible
4 SETS TOTAL
Plank: 1 minute Weighed Crunches: 30 reps w/ 10-lb plate Supermans: 25 reps
Day 04
Wednesday
COVER MODEL CARDIO WORKOUT 8
COVER MODEL CARDIO WORKOUT 8
WORKOUT STAPLE: 10 MINUTE BLOCKS
60 MINUTES
Walk: 10 minutes on 10% incline Run: 10 minutes on 0%
Alternate for 60 minutes
4 SETS TOTAL
Plank: 1 minute Weighed Crunches: 30 reps w/ 10-lb plate Supermans: 25 reps
Day 05
Thursday
CARDIO SEXY SHOULDERS 8: SPRINTS & SHOULDERS
CARDIO SEXY SHOULDERS 8: SPRINTS & SHOULDERS
RUN
1 mile to warmup
5 SETS TOTAL
Run: 30-60 seconds on 5-10% incline Military Press: 20 reps
5 SETS TOTAL
Run: 30-60 seconds on 5-10% incline Lateral Raises: 20 reps
5 SETS TOTAL
Run: 30-60 seconds on 5-10% incline Arnold Press: 20 reps
5 SETS TOTAL
Run: 30-60 seconds on 5-10% incline Frontal Raises: 20 reps
300 ABS
Side to Side Grabs: 100 reps Bicycles: 100 reps Weighted Crunches: 100 reps (w/ 10-lb plate)
Day 06
Friday
LEGS & ABS CARDIO
LEGS & ABS CARDIO
RUN
1 mile to warmup
3 TIMES THROUGH
Walk: 3 minutes on a 15% incline Stiff Leg Deadlifts: 1 minute Lunges: 1 minute
Total time per set: 5 minutes
3 TIMES THROUGH
Walk: 3 minutes on a 15% incline Bodyweight Squats: 1 minute Ankle Weight Hamstrings: 30 seconds each leg
Total time per set: 5 minutes
3 TIMES THROUGH
Walk: 3 minutes on a 15% incline Fire Hydrants: 1 minute each side
Total time per set: 5 minutes
3 TIMES THROUGH
Walk: 3 minutes on a 15% incline Straight Leg Booty Lifts: 1 minute each side
Total time per set: 5 minutes
300 ABS
Side to Side Grabs: 100 reps Bicycles: 100 reps Weighted Crunches: 100 reps (w/ 10-lb plate)
Day 07
Saturday
ABS & CONDITIONING
ABS & CONDITIONING
WALK
5 minutes on a 15% incline 3-lb. ankle weights on wrists & legs
BICYCLE CRUNCHES
100 reps 3-lb. ankle weights on wrists & legs
BIKE
5 minutes
WEIGHTED CRUNCHES
100 reps w/ 10-lb plate behind head
RUN
5 minutes
LEGS UP CRUNCHES
100 reps w/ 3-lb ankle weights on hands
WALK
5 minutes on 10% incline with ankle weights on feet and hands
JOG
Easy 1/2 - mile jog to finish