7-Day Workout Schedule
Equipment Needed : A YOGA MAT + SET OF DUMBBELLS ( 5LB-15LBS +) Each workout features 6 exercises you will complete for 45 seconds followed by a 15 second rest . The goal is to work each muscle group to failure within the exercise time . When you ’ ve competed each of the 6 exercises that is 1 set .
BEGINNER GOAL : 1-2 sets with 5lb + weights INTERMEDIATE GOAL : 3 sets with 10lb + weights ADVANCED GOAL : 3-5 sets with 15lb + weights
Warmup Routine Perform each move for 30 seconds . Repeat 3 times . Make sure to warm up your body for at least 5-10 minutes prior to
your workout with either a jog / run OR try this warmup routine !
STANDING ARM CIRCLES JUMPING JACKS SQUATS MARCHING IN PLACE OR HIGH KNEES MOUNTAIN CLIMBERS
Monday - LOWER BODY BURN
Squat to Calf Raise
DB Deadlift or DB Glute Bridge
DB Alt Reverse Lunge
DB Forward Lunge
High Plank Glute Lift
Booty Bonus : Do each exercise for 30 seconds each . Complete 3 sets . Donkey Kick ( right leg ) • Extended Fire Hydrant ( right leg ) • Donkey Kick ( left leg ) • Extended Fire Hydrant ( left leg )
Tuesday - ARMS & ABS
Burpee or Jumping Jacks
High Plank Shoulder Taps
Split Stance Tricep Kickback |
Concentration Curl |
DB Punches |
Spiderman Plank |
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Extraordinary Health ™ • Vol 40 37 |