6 . |
Jump Squats – 60 sec x2 |
7 . |
Plank Jacks – 60 sec x2 |
8 . |
V-sit Ab rotations with weight 60 sec x2 |
9 . |
Hold a plank as long as you can . |
Thursday : HIIT Day ─ 30-minute workout ! |
Assisted Pullups or Pushups 3 sets of 10 |
Each station is 90 seconds long . Go through 2x . |
1 . |
Wall Taps |
2 . |
Bicycle Abs |
3 . |
Pillow / ball slams |
4 . |
Split Lunge Jumps |
5 . |
Tricep Dips |
6 . |
Wall sit |
7 . |
Dumbbell Hammer Curls |
8 . |
Hold Plank |
Friday : Whatever muscle you want to work on the most : 30 – 45- minute workout . Chest , Glutes , Arms – Do all exercises to burn out that muscle . No counting . 3-4 sets of each . All to failure .
Saturday : Bicep Tricep day |
1 . |
Alternate between biceps and triceps exercises . Always go to |
failure . |
3-4 sets of each . |
2 . |
Hammer curls , Tricep dips |
3 . |
Band bicep curls , Tricep kickbacks |
4 . |
Double bicep curl , Overhead Tricep extension |
5 . |
Wide bicep curls , Skull crushers |
6 . |
Overhand bicep curls , Close grip triceps pushups |
Sunday : REST DAY ─ Get outside and have fun !
Listen guys … There is only one cardio day . Eat enough protein and drink enough water . Watch the lean muscle build and the fat burn away . Just give it 30 days . More restful nights and even more energy during the day . Always modify exercises to fit you and your body . Tuck your core in with every exercise to strengthen your abs faster and protect your back .
Love and Light , Friends ! Photos of Tara working out by Kara T . Photography
Tara Holm has over 12 years of experience in healthcare and over nine years in Personal Training and Wellness Coaching . She helps take care of your body from the inside out . She helps educate about Plant Medicine and ways it can help you find your balance in a healthy and maintainable lifestyle . She is a Clovr Brand Ambassador . Getting the right education out to the public about products has been and will continue to be her goal .
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