Weeks 1 & 2: Monday
WARMUP
Do one set of each of the following exercises.
1. Jumping Jacks
15 reps
a. Stand with your feet together and your hands at your sides.
b. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
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2. Prisoner Squat
10 reps
a. Place your fingers on the back of your head (as if you had just been arrested). Pull your elbows and shoulders back, and stick your chest out.
b. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
3. Pushup
8 reps
a. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
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STRENGTH WORKOUT A
Do each of the following exercises in a circuit, one after another with no rest. Do as many sets of the circuit as you can in 8 minutes.
1. Incline Dumbbell Bench Press
8 reps
a. S et an adjustable bench to its lowest incline, about 15 to 30 degrees. Lie faceup on the bench and hold the dumbbells above your shoulders, with your arms straight.
b. Lower the dumbbells to your chest. Pause, then press the weights back up to the starting position.
2. Dumbbell Row
8 reps
a. Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you.
b. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.
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3. Single-Arm Dumbbell Swing
8 reps
a. Grab a dumbbell with an overhand grip and hold it in front of your waist at arm's length. Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the dumbbell between your legs.
b. K eeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully.
STRENGTH WORKOUT B
Do squat thrusts for 20 seconds, then rest for 10 seconds. Continue for 2 minutes.
Squat Thrusts
a. S tand with your feet shoulder-width apart and your arms at your sides.
b. Push your hips back, bend your knees, and lower your body as deep as you can into a squat.
c. K ick your legs backward, so that you're now in a pushup position.
d. Then quickly bring your legs back to the squat position.
e. Stand up quickly and repeat the entire movement.
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Use a fitness machine (treadmill, elliptical, stationary bike, etc.) or run outdoors. Warm up for 4 minutes at a pace of 30% of your best effort. Then do 6 intervals of the following: 30 seconds at 80% effort, then 1 minute at 40%. Finally, cool down with 3 minutes at 30% effort.
Weeks 1 & 2: Wednesday
WARMUP
Do one set of each of the following exercises.
1. Jumping Jacks
15 reps
a. Stand with your feet together and your hands at your sides.
b. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
2. Prisoner Squat
10 reps
a. Place your fingers on the back of your head (as if you had just been arrested). Pull your elbows and shoulders back, and stick your chest out.
b. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
3. Pushup
8 reps
a. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
STRENGTH WORKOUT
Do each of the following exercises in a circuit, one after another with no rest in between. Do as many sets of the circuit as you can in 10 minutes.1. Thrusters
8 reps
a. Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart.
b. Lower your body until the tops of your thighs are at least parallel to the floor. c. Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.
2. Rear Lateral Raise
8 reps
a. Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other.
b. Without moving your torso, raise your arms straight out to your sides until they're in line with your body Pause, then slowly return to the starting position.
3. Pushup
12 reps
a. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
4. Reverse Dumbbell Lunge
8 reps
a. Grab a pair of dumbbells and hold them at arm's length next to your sides, your palms facing each other.
b. S tep backward with your left leg. Slowly lower your body until your right knee is bent at least 90 degrees. Pause, then push yourself to the starting position as quickly as you can. Do all your reps and repeat with your other leg.
5. Mountain Climber
30 seconds
a. Assume a pushup position with your arms completely straight.
b. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg. Alternate back and forth for 30 seconds.
Weeks 1 & 2: Friday
WARMUP
Do one set of each of the following exercises.
15 reps
a. Stand with your feet together and your hands at your sides.
b. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
2. Prisoner Squat
10 reps
a. Place your fingers on the back of your head (as if you had just been arrested). Pull your elbows and shoulders back, and stick your chest out.
b. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
3. Pushup
8 reps
a. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
STRENGTH WORKOUT
Do each of the following exercises in a circuit, one after another with no rest in between. Do as many sets of the circuit as you can in 10 minutes.1. Elbows-Out Dumbbell Row
10 reps
a. Lie chest down on a bench set to its lowest incline. Let the dumbbells hang at arm's length from your shoulders.
b. K eeping your elbows flared out, row the dumbbells toward the sides of your chest. Return to start position.
2. Incline Dumbbell Bench Press
10 reps
a. Set an adjustable bench to its lowest incline, about 15 to 30 degrees. Lie face up on the bench and hold the dumbbells above your shoulders, with your arms straight.
b. Lower the dumbbells to your chest. Pause, then press the weights back up to the starting position.
3. Squat Thrusts
8 reps
a. S tand with your feet shoulder-width apart and your arms at your sides. b. Push your hips back, bend your knees, and lower your body as deep as you can into a squat.
c. K ick your legs backward, so that you're now in a pushup position. d. Then quickly bring your legs back to the squat position. e. S tand up quickly and repeat the entire movement.
4. Dumbbell Push Press
10 reps
a. Hold the dumbbells next to your shoulders with your elbows bent.
b. Dip your knees. c. Explosively push up with your legs as you press the dumbbells over your head.
5. Single-Arm Dumbbell Swing
12 reps
a. Grab a dumbbell with an overhand grip and hold it in front of your waist at arm's length. Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor.
b. K eeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. Squat back down as you swing the dumbbell between your legs again.
CARDIO
Use a fitness machine (treadmill, elliptical, stationary bike, etc.) or run outdoors. Warm up for 4 minutes at a pace of 30% of your best effort. Then do 6 intervals of the following: 30 seconds at 80% effort, then 1 minute at 40%. Finally, cool down with 3 minutes at 30% effort.
Weeks 3 & 4: Monday
WARMUP
Do one set of each of the following exercises.
1. Jumping Jacks
15 reps
a. Stand with your feet together and your hands at your sides.
b. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
2. Prisoner Squat
10 reps
a. Place your fingers on the back of your head (as if you had just been arrested). Pull your elbows and shoulders back, and stick your chest out.
b. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
3. Pushup
8 reps
a. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
STRENGTH WORKOUT A
Do each of the following exercises in a circuit, one after another with no rest. Do as many sets of the circuit as you can in 8 minutes.1. Incline Dumbbell Bench Press
8 reps
a. S et an adjustable bench to its lowest incline, about 15 to 30 degrees. Lie faceup on the bench and hold the dumbbells above your shoulders, with your arms straight.
b. Lower the dumbbells to your chest. Pause, then press the weights back up to the starting position.
2. Dumbbell Row
8 reps
a. Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you.
b. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.
3. Single-Arm Dumbbell Swing
8 reps
a. Grab a dumbbell with an overhand grip and hold it in front of your waist at arm's length. Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the dumbbell between your legs.
b. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully.
STRENGTH WORKOUT B
Do squat thrusts for 20 seconds, then rest for 10 seconds. Continue for 2 minutes.Squat Thrusts
a. Stand with your feet shoulder-width apart and your arms at your sides.
b. Push your hips back, bend your knees, and lower your body as deep as you can into a squat.
c. Kick your legs backward, so that you're now in a push-up position.
d. Then quickly bring your legs back to the squat position.
e. Stand up quickly and repeat the entire movement.
STRENGTH WORKOUT C
Do as many as possible of each exercise for 20 seconds, then rest for 10 seconds and move on to the next move. Do the entire circuit twice (4 minutes total).1. Hip Raise on Swiss Ball
20 seconds
a. Lie face up on the floor with your knees bent and your lower legs on a Swiss ball.
b. Raise your hips so your body forms a straight line from your shoulders
to your knees. Pause for up to 5 seconds in the up position, then lower your body back to the starting position.
2. Mountain Climber
20 seconds
a. Assume a push-up position with your arms completely straight.
b. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg.
3. Dumbbell Lying Triceps Extension
20 seconds
a. Grab a pair of dumbbells and lie face up on a flat bench. Hold the dumbbells over your head with straight arms, your palms facing each other.
b. Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor. Pause, then lift the weights back to the starting position by straightening your arms.
4. Mountain Climber
20 seconds
a. Assume a pushup position with your arms completely straight.
b. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg.
CARDIO
Do as many as possible of each exercise for 20 seconds, then rest for 10 seconds and move on to the next move. Do the entire circuit twice (4 minutes total). Use a fitness machine (treadmill, elliptical, stationary bike, etc.) or run outdoors. Warm up for 4 minutes at a pace of 30% of your best effort. Then do 6 intervals of the following: 30 seconds at 80% effort, then 1 minute at 40%. Finally, cool down with 3 minutes at 30% effort.
Weeks 3 & 4: Wednesday
WARMUP
Do one set of each of the following exercises.
1. Jumping Jacks
15 reps
a. Stand with your feet together and your hands at your sides.
b. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
2. Prisoner Squat
10 reps
a. Place your fingers on the back of your head (as if you had just been arrested). Pull your elbows and shoulders back, and stick your chest out.
b. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
3. Pushup
8 reps
a. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
STRENGTH WORKOUT A
Do each of the following exercises in a circuit, one after another with no rest in between. Do as many sets of the circuit as you can in 10 minutes.1. Thrusters
8 reps
a. Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart.
b. Lower your body until the tops of your thighs are at least parallel to the floor. c. Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.
2. Rear Lateral Raise
8 reps
a. Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other.
b. Without moving your torso, raise your arms straight out to your sides until they're in line with your body Pause, then slowly return to the starting position.
3. Pushup
12 reps
a. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
4. Reverse Dumbbell Lunge
8 reps
a. Grab a pair of dumbbells and hold them at arm's length next to your sides, your palms facing each other.
b. S tep backward with your left leg. Slowly lower your body until your right knee is bent at least 90 degrees. Pause, then push yourself to the starting position as quickly as you can. Do all your reps and repeat with your other leg.
5. Mountain Climber
30 seconds
a. Assume a push-up position with your arms completely straight.
b. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg. Alternate back and forth for 30 seconds.
STRENGTH WORKOUT B
Do as many as possible of each exercise for 20 seconds, then rest for 10 seconds and move on to the next move. Do the entire circuit twice (4 minutes total).1. Swiss-Ball Jackknife
20 seconds
a. Assume a push-up position with your arms completely straight. Rest your shins on a Swiss ball.
b. Without changing your lower-back posture, roll the Swiss ball toward your chest by pulling it forward with your feet. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.
2. Swiss-Ball Hip Raise and Leg Curl
20 seconds
a. Lie face up on the floor and place your lower legs and heels on a Swiss ball.
b. Push your hips up so that your body forms a straight line from your shoulders to your knees.
c. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor.
3. Swiss-Ball Jackknife
20 seconds
a. Assume a push-up position with your arms completely straight. Rest your shins on a Swiss ball.
b. Without changing your lower-back posture, roll the Swiss ball toward your chest by pulling it forward with your feet. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.
4. Dumbbell Split Jump
20 seconds
a. From a standing position, lower your body into a split squat.
b. Quickly switch directions and jump with enough force to propel both feet off the floor. While in the air, scissor-kick your legs so you land with the opposite leg forward.
c. Without pausing lower your body back into the split squat. Repeat, alternating back and forth with each repetition.
Weeks 3 & 4: Friday
WARMUP
Do one set of each of the following exercises.
1. Jumping Jacks
15 reps
a. Stand with your feet together and your hands at your sides.
b. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
2. Prisoner Squat
10 reps
a. Place your fingers on the back of your head (as if you had just been arrested). Pull your elbows and shoulders back, and stick your chest out.
b. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
3. Pushup
8 reps
a. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
STRENGTH WORKOUT A
Do each of the following exercises in a circuit, one after another with no rest in between. Do as many sets of the circuit as you can in 10 minutes.1. Elbows-Out Dumbbell Row
10 reps
a. Lie chest down on a bench set to its lowest incline. Let the dumbbells hang at arm's length from your shoulders.
b. Keeping your elbows flared out, row the dumbbells toward the sides of your chest. Return to start position.
2. Incline Dumbbell Bench Press
10 reps
a. Set an adjustable bench to its lowest incline, about 15 to 30 degrees. Lie faceup on the bench and hold the dumbbells above your shoulders, with your arms straight.
b. Lower the dumbbells to your chest. Pause, then press the weights back up to the starting position.
3. Squat Thrusts
8 reps
a. Stand with your feet shoulder-width apart and your arms at your sides.
b. Push your hips back, bend your knees, and lower your body as deep as you can into a squat.
c. Kick your legs backward, so that you're now in a pushup position.
d. Then quickly bring your legs back to the squat position.
e. Stand up quickly and repeat the entire movement.
4. Dumbbell Push Press
10 reps
a. Hold the dumbbells next to your shoulders with your elbows bent.
b. Dip your knees.
c. Explosively push up with your legs as you press the dumbbells over your head.
5. Single-Arm Dumbbell Swing
12 reps
a. Grab a dumbbell with an overhand grip and hold it in front of your waist at arm's length. Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor.
b. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. Squat back down as you swing the dumbbell between your legs again.
STRENGTH WORKOUT B
Do each of the following exercises in a circuit, one after another with no rest in between. Do as many sets of the circuit as you can in 10 minutes.1. Dumbbell Squat
20 seconds
a. Hold a pair of dumbbells at arm's length next to your sides, your palms facing each other.
b. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
2. Single-Arm Dumbbell Swing
20 seconds
a. Grab a dumbbell with an overhand grip and hold it in front of your waist at arm's length. Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor.
b. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. Squat back down as you swing the dumbbell between your legs again.
3. Hammer Curl to Press
20 seconds
a. Let the dumbbells hang at arm's length at your sides, your palms facing each other.
b. Curl the dumbbells toward your shoulders.
c. Press the dumbbells above your head until your arms are straight.
4. Single-Arm Dumbbell Swing
20 seconds
a. Grab a dumbbell with an overhand grip and hold it in front of your waist at arm's length. Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor.
b. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. Squat back down as you swing the dumbbell between your legs again.