5 MIN STRETCH/WARMUP 5 MIN STRETCH/WARMUP

15-20 jumping jacks or modified jumping jacks … 3 sets 10 press jacks or modified press jacks… 3 sets

15 squat to front kicks each leg… 3 sets 15 single leg press or 15 weighted step ups each leg on bench or high step… 3 sets 

30 second sumo squat pulses with resistance band above knee… 3 sets 10 cable front raises… 3 sets 

15 single leg RDL *hold wall if needed*… 3 sets 10 wide stance back squats on smith machine.. 3 sets 

10 shoulder press with dumbbells… 3 sets 10 lying or seated leg curls… 3 sets 

10 lateral raises with dumbbells… 3 sets 12 shoulder shrugs to calve raises with dumbbells… 3 sets

15-20 calve raises… 3 sets 5-10 min on stair master 

5 MIN STRETCH/WARMUP 5 MIN STRETCH/WARMUP

• 1 min run in place or 1 min jump rope or imaginary jump rope… 3 sets 10 tricep cable pulldowns… 3 sets 

• 10 alternating bent-over rows with dumbbells… 3 sets • 10-15 single arm rows on bench… 3 sets

• Superset (back-to-back) 15 bird-dog and 30 sec fight the fire… 3 sets • 10 wide-grip lat pull downs… 3 sets

• 10-15 tricep dips on chair… 3 sets • 10 back extensions with weighted plate… 3 sets 

• 12 over head tricep extensions with 1 dumbbell … 3 sets • 10-15 upright rows with dumbbells… 3 sets

• 1 min jump rope or imaginary jump rope… 3 sets • 10 min on stationary bike or speed walk on treadmill 

5 MIN STRETCH/WARMUP 5 MIN STRETCH/WARMUP

• 20 jumping jacks or modified jumping jacks • 10 bench press with barbell or dumbbells… 3 sets

• 10 wall, girl, or regular wide-grip pushups… 3 sets • 10-15 inclined, wall, or girl pushups… 3 sets 

• 10 alternating bicep curls… 3 sets • 10-15 concentrated bicep curls… 3 sets 

• 10 hammer curls… 3 sets • 10-15 seated bicep curls on machine… 3 sets 

• 10 wall, girl, or regular narrow-grip pushups… 3 sets • 10 inclined/seated chest press…. 3 sets 

• 1-2 min run in place, jump rope, or imaginary jump rope… 3 sets • 10 min on elliptical

5 MIN STRETCH/WARMUP 5 MIN STRETCH/WARMUP

• 30 sec mountain climbers or plank… 3 sets • 15 abdominal marches each leg with dumbbell above head… 3 sets

• 10 leg raises… 3 sets • Superset (back-to-back) 2-3 min speed walk or jog on treadmill and 30 sec standing cross crunches… 4 sets  

• 15 crunches… 3 sets • 10 declined sit-ups or seated reverse crunches… 3 sets 

• 30 sec Russian twists… 3 sets • 30 sec flutter kicks.. 3 sets

• Superset (back-to-back) 30 sec fight the fire and 45 sec burpees or modified burpees… 3 sets • 10 min incline speed walk on treadmill or 10 min on stationary bike

• 5-10 min jump rope or imaginary jump rope or 15 min speed walk on track with jogging intervals (jogging in between) 

REST OR 45 MIN-1 HOUR OF CARDIO (CARDIO EXAMPLES: ELLIPTICAL, INCLINE WALK ON TREADMILL, SPEED WALK ON TREADMILL WITH JOGGING INTERVALS…

REST OR 45 MIN-1 HOUR OF CARDIO (CARDIO EXAMPLES: ELLIPTICAL, INCLINE WALK ON TREADMILL, SPEED WALK ON TREADMILL WITH JOGGING INTERVALS…

REST OR 45 MIN-1 HOUR OF CARDIO (CARDIO EXAMPLES: ELLIPTICAL, INCLINE WALK ON TREADMILL, SPEED WALK ON TREADMILL WITH JOGGING INTERVALS…