Day 01
Sunday
SUNDAY SWEAT COVER MODEL CARDIO WORKOUT
SUNDAY SWEAT COVER MODEL CARDIO WORKOUT
ALTERNATE FOR 60 MINUTES
Run: 5 minutes at 0%
Walk: 5 minutes at 10% incline
ABS
Weighted Crunches with 10 lbs behind head: 200 reps Bicycle Crunches w/ 3-lb ankle weights: 100 reps
Day 02
Monday
QUICK LEGS, GLUTES AND ABS
QUICK LEGS, GLUTES AND ABS
WARMUP
Walk on 15% incline: 10 minutes Run: 10 minutes
4 SETS
Squats: 15 reps Lunges: 15 reps each leg (going up on a step)
4 SETS
Weighted Glute Raises: 30 reps Weighted Fire Hydrants: 30 reps
WALKING LUNGES
5 minute
CALF RAISES
1 set of 100 reps
ABS
Weighted Crunches with 10 lbs behind head: 200 reps Bicycle Crunches w/ 3-lb ankle weights: 100 reps
Day 03
Tuesday
ALL THE UPPER BODY
ALL THE UPPER BODY
5 SETS - 20 MINUTES TOTAL
Walk fast: 2 minutes Run fast: 2 minutes
5 SET TRI-SET
Bench Press: 20 reps Push-ups: 10-20 reps Flat Flys: 20 reps
5 SET TRI-SET
Double Bent Over Rows (Undergrip): 20 reps Dumbbell Shrugs: 20 reps Arnold Press: 20 reps
5 SET SUPERSET
Hammer Curls: 20 reps Regular Curls: 20 reps Tricep Kickbacks: 20 reps Dumbbell Skullcrushers: 20 reps
ABS & LOWER BACK
Weighted Crunches: 100 reps Low Back Extensions: 100 reps
Day 04
Wednesday
RUNNING W/ QUICK GLUTES & ABS
RUNNING W/ QUICK GLUTES & ABS
RUN
1 mile to warm-up
3 SETS
Run: 3 minutes Glute Raises on Floor: 50 reps each side Fire Hydrants: 50 reps each side
3 SETS
Run: 3 minutes Leg Raises: 50 reps Standing Glute Kicks: 50 reps each side
3 SETS
Run: 3 minutes Walking Lunges: 1 minute Glute Bridge Walks: 1 minute
2 SETS
All with 3-lb. ankle weights
Regular Crunches: 1 minute Legs up Crunches: 1 minute Bicycle Crunches: 1 minute
Day 05
Thursday
SEXY SHOULDER THURSDAY
SEXY SHOULDER THURSDAY
WALK
5 minutes on 10% incline
WALK
5 minutes on 15% incline
RUN
10 minutes flat
3 SET TRI-SET
Rep Progression 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7, 8-8 reps
Lateral & Frontal Raises *1 minute rest in between each one
5 SET TRI-SET
Military Press: 20 reps Banded Arrows: 20 reps
5 SET TRI-SET
Dumbbell Shrugs: 20 reps Banded Tricep Pushdowns: 20 reps
ABS & LOWER BACK
Weighted Crunches: 100 reps Low Back Extensions: 100 reps
Day 06
Friday
RUNNING, GLUTES AND ABS
RUNNING, GLUTES AND ABS
WARMUP
1 Mile Run
4 SETS
Walking Lunges: 30 seconds Squats: 30 seconds
4 SETS
Walking Lunges: 30 seconds Fire Hydrants: 30 reps per side
4 SETS
Walking Lunges: 30 seconds Glute Kickbacks: 30 reps
3 SETS
Walking Lunges: 30 seconds Side Lying Leg Lifts: 30 reps
ABS & LOWER BACK
Weighted Crunches: 100 reps Low Back Extensions: 100 reps
Day 07
Saturday
ABS & CONDITIONING
ABS & CONDITIONING
RUN
2 miles
WEIGHTED CRUNCHES
100 reps
SUPERWOMANS
100 reps