Getting your Sweat On! – Day 0
Week1: Repeat 3 times
Week 2: Repeat 4 times
Week 3: Repeat 5 times
Week 4: Repeat 6 times
Exercise 1: High Knees
Exercise 2: Lunges
Exercise 3: Pushups
Exercise 4: Leg raises
Tuesday
Tuesday is Cardio day. Walk, dance, hike, play a sport, run, etc. Do something that you enjoy! Move your body!
Week 1: 20 minutes
Week 2: 25 minutes
Week 3: 30 minutes
Week 4: 35 minutes
Wednesday:
Wednesday is your Pyramid workout. This workout incorporates both strength and cardio components. The pyramid consists of exercise reps; 50-40-30-20-10, and then you will have a 4 minute rest period before repeating the cycle again. Go at your own pace. It’s more important to engage the muscles in a complete movement then to be speedy gonzalez and zip through the routine.
Week 1: Repeat 3 times
Week 2: Repeat 4 times
Week 3: Repeat 5 times
Week 4: Repeat 6 times
50: Jumping Jacks or Star Jumps
40: Butt Kicks
30: Mountain Climbers
20: Squats or Jumps Squats
10: Walkouts to Pushup
Thursday:
It’s cardio day! Again, choose an activity that excites you. If you like music, put on some of your favorite songs to pump you up.
Week 1: 20 minutes
Week 2: 25 minutes
Week 3: 30 minutes
Week 4: 35 minutes
Friday:
Today is Strength day. Exercises are completed until your muscle fatigue. In this case, “failure is success”. Meaning, when your muscle fails (fatigues), you are successful because this is how you will build strength and muscle mass. Keep record each week how many repetitions you are able to do, and watch as you can witness yourself grow stronger week after week by doing more repetitions than the previous week.
