Day 01
Sunday
COVER MODEL CARDIO WORKOUT 10
COVER MODEL CARDIO WORKOUT 10
WORKOUT STAPLE: 10 MINUTES
60 minutes
Walking on Incline: 10 minutes Run at 0% Incline: 10 minutes *Alternate for 60 minutes
WEIGHTED CRUNCHES
Legs up & crossed 200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
Day 02
Monday
BACK, BICEPS, ABS, AND CONDITIONING
BACK, BICEPS, ABS, AND CONDITIONING
20 MINUTE WARMUP
Walk: 10 minutes on 15% incline Run: 10 minutes on 0% incline
5 SET SUPERSET
Band Pulldowns or Regular Pulldowns: 25 reps 1 Arm Rows: 25 reps
5 SET SUPERSET
Banded Arrows: 25 reps Bicep Curls: 25 reps
20 MINUTE WARMUP
Walk: 10 minutes on 15% incline Run: 10 minutes on 0% incline
WEIGHTED CRUNCHES
Legs up & crossed 200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
Day 03
Tuesday
CHEST & TRICEPS
CHEST & TRICEPS
20 MINUTES TOTAL
Fast Walk: 2 minutes Fast Run: 2 minutes
*Alternate for 20 minutes total
5 SET SUPERSET
Dumbbell Bench Press: 25 reps Dumbbell Chest Fly: 25 reps
5 SET SUPERSET
Dumbbell Skullcrusher: 25 reps Band Pushdowns: 25 reps
20 MINUTES TOTAL
Fast Walk: 2 minutes Fast Run: 2 minutes
*Alternate for 20 minutes total
WEIGHTED CRUNCHES
Legs up & crossed 200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
Day 04
Wednesday
COVER MODEL CARDIO WORKOUT 10
COVER MODEL CARDIO WORKOUT 10
WORKOUT STAPLE: 10 MINUTES
60 minutes
Walking on Incline: 10 minutes Run at 0% Incline: 10 minutes *Alternate for 60 minutes
WEIGHTED CRUNCHES
Legs up & crossed 200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
Day 05
Thursday
CARDIO SEXY SHOULDERS 8
CARDIO SEXY SHOULDERS 8
WARMUP
Run 1.5 miles
5 SET SUPERSET
Military Press: 25 reps Lateral Raises: 25 reps
5 SET SUPERSET
Arnold Press: 25 reps Banded Arrows: 25 reps
WARMUP
Run 1.5 miles
WEIGHTED CRUNCHES
Legs up & crossed 200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
Day 06
Friday
LEGS, ABS, AND CARDIO
LEGS, ABS, AND CARDIO
WARMUP
Run 1 mile
Then:
2-3 SETS EACH
Bodyweight Squats: 20 reps Ankle Weight. Hamstrings: 30 reps Standing Calf Raises: 20 reps
2-3 SETS EACH
Stiff Leg Deadlifts: 20 reps Ankle Weight Leg Extensions: 50 reps Seated Calf Raises: 20 reps
2-3 SETS EACH
Front Leg Elevated Lunges: 12 reps Back Leg elevated Lunges: 12 reps reps Walking Lunges: 12 reps
WALK
20 minutes on 10% incline
WEIGHTED CRUNCHES
Legs up & crossed 200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
Day 07
Saturday
ABS & CONDITIONING
ABS & CONDITIONING
INCLINE WALK
On 10 % incline for 10 minutes
THEN:
INTERVALS
Jog: 1 minute on 5% incline Walk: 1 minute on 5% incline *Alternate for 20 minutes
THEN:
INCLINE WALK
On 10 % incline for 10 minutes
WEIGHTED CRUNCHES
Legs up & crossed 200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps