Alright! As promised this starts Week 1 of my "4-Week Body Blast Program". Before we get started these are simply suggestions and you should work within your ability. Consult a physician before starting any rigorous training program. Week 1 Monday: AM Circuit 5 Rounds 30-60s Low Plank 30-60s Left Side Plank 30-60s Right Side Plank 10-20 Push-ups 10-20 Body Weight Squats 10-20 Alternating Leg Lunges 20-50 Crunches PM Cardio Option 1- 30min-1hr Walk Option 2- 30min-1hr Run Tuesday: AM Circuit 5 Rounds 2min Run 20-50 Jumping Jacks 10-20 Mountain Climbers (video below) youtube/watch?v=4Oe1t1IZdNY 10-20 Back Lunge w/ Front Kick - Both Legs (video below) youtube/watch?v=gEn52no_spE PM Cardio Option 1- 30min-1hr Walk Option 2- 30min-1hr Bike Option 3- Spin Class Wednesday: AM Core Yoga w/ Tara Stiles youtube/watch?v=HKtL6zdfrW8 PM Cardio Option 1- 30min-1hr Walk Option 2- 30min-1hr Run Option 3- OFF Thursday: AM Circuit 5 Rounds 1min Jump Rope (or Jumping Jacks) 10-20 Body Weight Squats 10-20 Alternating Leg Lunges 10-20 Burpees 10-20 Dips on a Bench (video below) youtube/watch?v=jox1rb5krQI 20-50 Crunches 10-20 Push-ups PM Cardio Option 1: 15min-45min Swim Option 2: 30min-1hr Walk Option 3: 30min-1hr Elliptical Friday: AM Pilates w/ Sean Vigue PM Cardio Option 1: 30min-1hr Walk Option 2: 30min-1hr Run Option 3: 30min-1hr Elliptical Saturday: AM Circuit 5 Rounds 30-60s Low Plank 30-60s Left Side Plank 30-60s Right Side Plank 10-20 Push-ups 10-20 Body Weight Squats 10-20 Alternating Leg Lunges 20-50 Crunches PM Cardio Option 1: 30min-1hr Walk Option 2: 30min-1hr Walk Option 3: Spin Class Sunday: AM Yoga w/ Tara Stiles (video below) youtube/watch?v=dRsC1YdXqOc PM OFF
Posted on: Mon, 10 Jun 2013 14:12:06 +0000
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