Yes, some people love to workout, but I get that not everyone does. No matter how you feel about working out, it tends to be on the list of a lot of peoples New Years resolutions. I've only been working out on a daily basis for about a year now and couldn't feel better about myself. Not only does it boost your self-esteem, it helps keep you at ease and cuts down on your stress levels! This workout routine is based on a series of things I have done and learned in the last year and I urge you to pick a day that sounds good to you, and try it! If this gets you more motivated, go for 3-6 days of workouts!
Monday
I like to think of monday as booty day, hence in my workout routine monday is squat day!! Let's start off by getting your heart rate up!
Start with 25 Burpees
Squats: Warm up with the bar followed by 3 sets of 8 reps at your desired weight
Lunges: 3 sets of 10 lunges with desired weight dumbells
Leg Press: 3 sets of 10, use desired weight
Calf Raises: 3 sets of 20, hold desired dumbbell weight in both hands
End with 25 burpees!
Tuesday
Tuesday is cardio day!
Begin with a 1 mile run
3 sets of 15 jumping jacks
50 crunches
2 sets of 50 high knees
50 crunches
3 sets of 10 jump squats
10 push ups
3 sets of 10 plank knee ins
10 push ups
End with a 1 mile run
Wednesday
Arms and chest!
Warm up with the bar for bench press
Bench Press: 3 sets of 8 with your desired weight
Tricep Pushdown, 2 sets of 15 with your desired weight
Dumbell alternate bicep curl, 2 sets with 8-12 reps
Pull Up's, 10 sets of 5
Tricep Extension, Set 1 do 20, Set 2 do 15, Set 3 do 10
Thursday
CARDIO!!
2 minutes of jumping jacks
30 second rest
2 minutes of high knees
30 second rest
2 minutes mountain climbers
30 second rest
(Repeat 3 x)
Friday
Taking it down a notch..
60 jumping jacks
40 crunches
10 sit ups
10 side lunges (each leg)
15 incline push ups
10 oblique crunches (each side)
30 butt kickers
5 jump squats
15 jack knife sit ups
Saturday
Treadmill Challenge!
4 Steps
Step 1: Determine your base pace
Step 2: Increase your incline a few percent
Step 3: Endurance ( 2 minutes 5% increase from base pace)
Step 4: Speed it up! (1 minute all out)
In other words, begin with your base pace, do a 2 minute segment of a 5% or greater increase from your base pace for 2-3 minutes, followed with a 1 min base pace, after 15 minutes, go all out for 1 minute at a comfortable fast pace for you! I recommend a incline of 1-4 for this exercise
Sunday
REST! REPEAT! REST!
Happy holidays to all! I hope your season brings you joy and delight and that one of these exercises got your heart pumping and your belly ready for christmas dinner and desert!