Day 01
Sunday
QUICK-FIT:30 COVER MODEL CARDIO WORKOUT
QUICK-FIT:30 COVER MODEL CARDIO WORKOUT
40-60 MINUTES TOTAL
Incline Walk: 5 minutes Run on 0%: 5 minutes
*Alternate for 40-60 minutes total
WEIGHTED CRUNCHES
1 set of 100 reps 10-lb plate behind your head
Day 02
Monday
QUICK-FIT:30 CHEST, BACK, AND CONDITIONING
QUICK-FIT:30 CHEST, BACK, AND CONDITIONING
RUN
Run 1 mile
5 SETS CONTINUOUSLY - NO REST
Dumbbell Bench Press: 20 reps 1-Arm Rows: 10 reps each Step-ups: 1 minute - use the bench press your working on and alternate legs
5 SETS CONTINUOUSLY - NO REST
Incline Dumbbell Chest Fly: 20 reps Dumbbell Chest-supported Rows: 20 reps Chest-supported Arrows: 20 reps Step-ups: 1 minute - use the bench press your working on and alternate legs
WEIGHTED CRUNCHES
1 set of 100 reps 10-lb plate behind your head
Day 03
Tuesday
QUICK-FIT:30 LEGS & CONDITIONING
QUICK-FIT:30 LEGS & CONDITIONING
RUN
1 mile
5 SETS
Bodyweight Deep Squat: 20 reps Box Jumps: 10 reps Hamstring Curls: 20 reps each leg
*30 seconds rest
ABS & HIPS: 4 SETS
*Break each of these 100 reps into 4 sets
Weighted Crunches: 100 reps total Fire Hydrants: 100 reps total each side Supermans: 100 reps total
Day 04
Wednesday
LEGS, BUTT, CARDIO & ABZ (40 MINUTES)
LEGS, BUTT, CARDIO & ABZ (40 MINUTES)
20 MINUTES
Run Fast: 1 minute Walk Fast: 1 minute
*Alternate back & forth for 20 total minutes
5 SETS
Step-ups (use bench): 1 minute Split Squat (back leg elevated on bench): 15 reps each leg Single Leg Box Squat: 10 reps each
4 MINUTE AMRAP
*AMRAP: As many rounds as possible
Glute Kickbacks with 5-lb. Ankle Weights: Switch legs every 25 reps
5 SETS
Walking Lunges: 1 minute Bicycle Crunches: 1 minute
Day 05
Thursday
SEXY SHOULDERS (35 MINUTES)
SEXY SHOULDERS (35 MINUTES)
1 mile run
8 MINUTE AMRAP
*AMRAP: As many rounds as possible
Dumbbell Arnold Press: 10 reps Lateral Raises: 20 reps Banded Arrows: 20 reps
4-WAY FRONTALS: 5 MINUTES
2 sets ; 20 reps each way Regular/Full/Pinky Up/Hammer
BIKE
5 minutes
WEIGHTED CRUNCHES
1 set of 100 reps 10-lb plate behind your head
Day 06
Friday
FLEX FRIDAY (45 MINUTES)
FLEX FRIDAY (45 MINUTES)
30 MINUTES TOTAL
Walk: 10 minutes on 15% incline Run: 10 minutes 0% fast Bike: 10 minutes
MINI ARM GAUNTLET: 10 MINUTES AS MANY SETS AS POSSIBLE
Incline Dumbbell Curls: 25 reps Band Pushdowns: 25 reps Hammer Curls: 20 reps Kickbacks w/ Twist: 20 reps
ABS: COMPLETE IN 5 MINUTES OR LESS
WEIGHTED CRUNCHES
1 set of 100 reps 10-lb plate behind your head
BICYCLE CRUNCHES
1 set of 100 reps
Day 07
Saturday
OUTDOOR ACTIVITY
OUTDOOR ACTIVITY
RUN
3 miles
WALK
3 miles