Note: If you are going to perform 3, 4 or 5 workouts per week than you will alternate through the workouts the same way only you will have more rest days. However if your working out 3-4x per week than you will perform intervals each day. If your working out 5x per week than you only get 1 low intensity cardio day.
Workout A – Chest, Biceps, Abs:
Incline Dumbbell Bench Press:
warm-up sets: 2 x 6 reps
work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)
Incline Dumbbell Curls:
warm-up sets: 1 x 6 reps
work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)
Plank or Stability Ball Plank:
5 minutes total. Take short rest periods every mintue
ex: 40 seconds plank, 20 seconds rest, continue for 5 minutes. If this is easy you can perform 50 seconds plank and 10 seconds rest.
Swinging Side to Side Bent Knee Ups:
2 x max reps (burn out sets)
Hip Extension Hold
2-5 minutes
High Intensity Interval Workout #1:
Set treadmill to 3 degree incline
1 minute sprint / 2 minute walk x 4 = 12 minutes
Steady State Cardio:
Perform 20 minutes of steady state cardio on a treadmill or elliptical.
Workout B – Shoulders, Traps, Abs
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