Thursday- lower body

10:00 on the bike to warm up
:30 high knees
:30 butt kicks

You can use weights in many of the following exercises if you want the extra work.

Side Lunge

Lunge with back leg on a chair- 25 each leg
Squat with a calf raise at the top- 25 reps
One-legged squats- 25 each leg
Wall sit- 1:00
Walking lunges; stepping backwards- 15 each leg
Side lunge- 24 each side (go slow)

Single leg wall sit

Single leg wall sit- 1:00 (alternate 10 seconds on each leg)
Squat and kick out in front of you- 15 each leg
Walking lunge, stay on your toes- 20 each leg

Chair position

Sit in a chair position for :30, arms straight up
Weighted lunges- 20 each leg
Calf raises, 15 slow 10 fast- repeat three times the first time with toes pointing out, then feet straight parallel, then toes pointing in. Feel free to use weights here
Rapid squats- 15 regular then 15 squat jumps. Repeat twice.


Ten minute cool-down on the eliptical.

Wednesday- core and cardio

20 lengths in an olympic sized pool, thirty minutes swimming, or fifteen minutes running/fifteen minutes biking (outside or on high resistance)

repeat twice:
1:00 jumping jacks
1:00 high knees
1:00 toe taps
1:00 jumping jack planks
1:00 frog jumps
1:00 squat jacks (with your hands behind your head or straight up in the air- stay on your toes though)

Finish up with a 20 minute run, faster than a jog but not quite a sprint for the majority of it.

Tuesday- upper body

10 minutes on the rower to warm up

For any circuits, I make sure all of the equipment I will need is already out and ready. This means less time to rest in between each exercise and a better, faster workout. Set up stations and you won't forget what comes next.

Jammer

Do this workout twice- either do 8-10 reps with heavier weights (to build more muscle), or 12-15 reps with lighter weights for leaner muscles:
Chest press on the big stability ball one arm at a time
Body weight dips if you have access to a machine, otherwise do tricep dips on a bench
Jammer with torso rotations (place the end of a standard barbell in a corner so that it will not move unnecessarily, place a weight on one end of the barbell with a collar so that the weight can not fall off during the exercise, move the barbell slowly from hip level on one side to straight out in front eye level, to hip level on the other side)
Supine overhead tricep dips- laying on the ground (supine) take a dumbbell and push it up straight from your chest. Then lower the dumbbell over your head until it almost touches the ground, bending at the elbows. Bring the dumbbell back straight above your chest. 
Diamond pushups or pushups with your hands as close together as you can get them while maintaining good form- you can flair your elbows out here
Arm circles with lighter weights- bringing your arms out from your sides, keep elbows straight as you go one set forwards in little circles, and one set backwards. 
Handstand push ups
In and out bicep curls


Finish up with some cardio and ballistic stretching. Go for 20-30 minutes on either the treadmill, running outside, or the eliptical. 

Monday- lower body

10 minutes on the bike to warm up

1:00 of each of the following-
- single leg extensions with machine or band (:30 each leg)
- box jumps
- single leg calf raises (:30 each leg)
- wide leg squat walks (go forwards and backwards)
- burpees
- side lunges (:30 each side)
- squat kicks (:30 each leg, kick straight in front)
- walking lunges
- squat kicks (:30 each leg, kick out to the side)
- frog jumps

You can repeat that sequence again if you're feeling up to it
Otherwise, move on to cardio to finish up
10 minutes forwards on the eliptical (resistance 15+, incline 5+), 10 minutes backwards (resistance 15+, incline 5+), 5 minute cool down (resistance 10+)

Sunday- rest day

yoga on the beach!
or just with your eyes closed imagining a beach?

Saturday- Cardio

Eliptical and Stairmaster
Eliptical
Minutes	Incline	Resistance	RPM
5	10	6	60+
10	15	10	50+
10	17	10	50+

Stairmaster
Minutes      Power
10               Med-High (7+)
5                 High (9+)
5                 Med-Low (5)

Friday- upper body

10 minutes on the rower to warm up


1:00 on each exercise:

1. Overhead tricep extensions

2. T-push ups

3. Bent-over rows

4. Supine overhead tricep dips (movie above)

5. In and out bicep curls (movie below)



6. Inverted row (pictured below)

7. Tricep dips (straight legged) (To increase difficulty, alternate lifting one leg off of the ground for 5 reps each)

8. Flies (alternate raising arms straight in front of you and straight out from your sides)

9. Military press

10. Plank

Now complete 30 seconds on each of those ten exercises

Finish up with 20 minutes on the treadmill

Inverted Row

Thursday- lower body

10 minutes biking to warm up
Three times:
1 minute walking squat; wide leg (30 seconds front, 30 seconds back)
- in a wide legged stance, squat as low as you can. Holding that position, walk forward for 30 seconds taking small steps. After 30 seconds, walk backwards in that same position (without coming up in between) and walk for 30 more seconds. 
20 squat jumps
- with legs shoulder length apart, squat down to a 90 degree angle. when you come back up, shoot up and jump off the ground. Land as softly as you can on your toes. 
20 lunges each leg- back leg elevated
- using a chair or bench, place the ball of your back foot on top of it. Lunge with the other leg. Go as low as you can, but don't let your knee go over your toe. Go slow. 
20 each leg single leg extensions
- either on a machine or with a band, hold your quad steady and extend your leg at the knee pulling the weight outwards. 


Finish up with 15 minutes on the stairs and 15 minutes on the treadmill.

Wednesday- core and cardio

5 minute jog to warm up

1 minute run (not jog)
1 minute jump rope
20 jumping lunges

2 minute run
2 minute jump rope
20 jumping lunges

3 minute run
3 minute jump rope
20 jumping lunges

4 minute run
4 minute jump rope
20 jumping lunges

5 minute run
10 minute jog
5 minutes ballistic stretching (shake it out, move around while stretching)

Tuesday- upper body

10 minutes on the rower to warm up
20:10's- this workout will focus on the back (upper and lower)


20 seconds bent arm pullovers,
10 seconds rest- repeat for a total of 6 times

20 seconds one armed rows (aka lawn mower),

10 seconds rest- repeat for a total of    6 times

20 seconds weighted back extension,

10 seconds rest- repeat for a total of 6 times

20 seconds lat pull downs, 

10 seconds rest- repeat for a total of 6 times

20 seconds jumping jack planks, 

10 seconds rest- repeat for a total of 6 times

Try not to take more than 30 seconds rest in between each exercise 


Finish up with 20 minutes on the eliptical- ten minutes forwards, ten minutes backwards

Monday- lower body

Five minute jog to warmup
For the next five minutes, jog for 40 seconds and sprint the last 20 seconds. Repeat 5 times.

Workout- three times:
25 mountain climbers
20 weighted squats
20 weighted lunges (ten each leg)
10 burpees
10 plie squats

three times:
1:00 plank
25 bicycles
25 v-ups
25 each side, oblique v-ups (pictured)

finish up with ten minutes on the bike, first five minutes at a high resistance and decrease the resistance a little bit for each remaining five minutes.

Sunday- rest day

Rest Day.

Saturday- Cardio

Jog for ten minutes to warm up

for the second set of ten minutes, run for 2 sprint for 1 (or increase your pace as much as you can)

Do this twice, so jog ten - jog/sprint ten - jog ten - jog/sprint ten

Cool down with a five minute jog and five minutes of walking stretches

So this could include swinging your arms, stretching your arms, deep lunges, long walking

Friday- upper body

10 minutes on the rower

Workout: 3 times
10 bent over rows
20 regular push ups
10 military press
20 t-push ups
10 lawn mowers (pictured)
20 diamond push ups
- keep your hands as close together as possible

3 times
10 bicep curls
15 tricep dips
10 weighted arm circles

3 times
25 reverse crunches
25 russian twists
25 v-sit ups
25 mountain climbers
1:00 plank

Thursday- lower body

Warm up with 10 minutes on the stairs

Complete three times:
10 reps leg press
15 reps each calf, calf raise on leg press machine
10 reps each leg leg extension
10 squats followed by side kick (ten each leg)

5 minutes on the bike
1 minute jump rope
5 minutes bike
2 minutes jump rope
5 minutes bike
3 minutes jump rope
10 minutes bike

Wednesday- core and cardio

Warm up with the following run:
Jog 5 minutes
Run faster for 1 minute
Jog for 4 minutes
Sprint for 30 seconds
Jog 3 minutes
Sprint 30 seconds
Jog 2 minutes
Sprint 30 seconds
Jog 1 minute
Sprint 30 seconds
Jog 10 minutes

finish up with core- complete twice:
1:00 plank
25 v-ups
25 reverse sit-ups
25 bicycles
25 russian twists
25 mountain climbers

Tuesday- upper body

Warm up running for ten minutes
Repeat workout 3 times:
10 regular bicep curls
5 top half curls (only go down half way to 90 degrees)
5 bottom half curls (only come up to 90 degrees then go back down)
10 military press
10 overhead tricep dips
10 bent over rows

repeat 3 times:
1 minute jump rope
1 minute plank

finish up with 15 minutes on the stairs or rower

Monday- lower body

It is the Fourth of July, so I'll keep the workout short

repeat 3 times:
20 walking lunges
20 goblet squats
30 mountain climbers

repeat 3 times:
50 jumping jacks
10 burpees
20 side lunges

Sunday- rest day

Have fun on your Fourth of July weekend!

Saturday- Cardio

Swim because it's too hot to run