Day 01
Sunday
SUNDAY SWEAT ORIGINAL COVER MODEL CARDIO
SUNDAY SWEAT ORIGINAL COVER MODEL CARDIO
60 MINUTES TOTAL
Run: 5 minutes at 0% Walk on 15% Incline: 5 minutes
*Alternate for a total of 60 minutes
WEIGHTED CRUNCHES
1 set of 100 reps with a 10-lb plate behind your head
Day 02
Monday
QUICK LEGS, GLUTES & ABS
QUICK LEGS, GLUTES & ABS
WARMUP
Walk on a 15% Incline: 5 minutes
THEN:
Run: 1 mile fast
4 SETS
Goblet Squats: 25 reps Walking Lunges: 1 minute
4 SETS
Side Lying Leg Raises: 25 reps Donkey Glute Kicks: 25 reps
CALF RAISES
1 set of 100 reps
WEIGHTED CRUNCHES
200 reps with 10 lb behind head
BICYCLE CRUNCHES
100 reps with 3-lb ankle weights
Day 03
Tuesday
UPPER BODY DAY
UPPER BODY DAY
INCLINE WALK: 30 MINUTES
On 15% grade incline holding 8 lb. dumbbells per hand
4 SETS
Bench Press - barbell or dumbbell: 10-15 reps Push-ups: 10-15 reps
4 SET TRI-SET
1-Arm Rows: 20 reps Banded Pulldowns: 20 reps Banded Arrows: 20 reps
4 SET TRI-SET
Tricep Kickbacks with a Twist: 20 reps Lateral Raises: 20 reps Band Pushdowns: 20 reps
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
Day 04
Wednesday
RUNNING WITH QUICK GLUTES & ABS
RUNNING WITH QUICK GLUTES & ABS
WARMUP
1 mile jog
3-4 SETS
Run fast: 2 minutes Deep Squats - heels up, close stance: 20 reps Walking Lunges: 1 minute
3-4 SETS
Run fast: 2 minutes Wide-stance Squats: 20 reps Fire Hydrants: 20 reps
3-4 SETS
Run fast: 2 minutes Split Squats: 10 reps each leg Inner Thigh Ball Squeeze: 1 minute isometric
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
Day 05
Thursday
SEXY SHOULDERS
SEXY SHOULDERS
2 SETS
Walk: 10 minutes on 15% incline Run: 10 minutes flat on 0%
TIME FRAME TRAINING
Military Press: 3 minutes as many reps as possible (medium weight)
TIME FRAME TRAINING
Front Raises: 3 minutes as many reps as possible (medium weight)
5 SET SUPERSET
Arnold Press: 20 reps Lateral Raises: 20 reps
5 SET SUPERSET
Band Pushdowns: 20 reps Tricep Kickbacks with a Twist: 20 reps
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
Day 06
Friday
RUNNING, GLUTES & ABS
RUNNING, GLUTES & ABS
JOG
1/2 mile jog
3 SETS
Walking Lunges: 1 minute Bodyweight Squats: 30 seconds
JOG
1/2 mile jog
3 SETS
Walking Lunges: 1 minute Fire Hydrants: 30 reps per side
JOG
1/2 mile jog
3 SETS
Walking Lunges: 1 minute Glute Kickbacks: 30 reps
JOG
1/2 mile jog
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
Day 07
Saturday
CONDITIONING
CONDITIONING
RUN
Run 3 miles