Only equipment needed are booty bands and resistance bands
HIGH CARB + Upper Body Strength Training
Activation
Do each exercise for 50 seconds, rest 10 seconds in between each exercises - Repeat 4 times
Lateral Arm Walk (25 sec each way)
Jumping Jacks
Build
Do each exercises for 50 secs and rest for 10 secs in between - repeat a total of 4 times
Sculpt x 3
{Do each pair THREE times before moving on to the next set}
Tricep Push up x 10
Heel tap Jump Squat x 50
Tricep Dips x 10
Burnout
Do each move for 1 minute
Advanced Option: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
HIGH CARB DAY + Leg Day Strength Training
Activation
{Do each move for 50 seconds, rest 10 seconds - repeat 4 times}
Banded Crab walk (advanced option: use band)
Build
{Do each move for 50 seconds, rest 10 seconds - repeat 4 times}
Sculpt x 3
This is considered a TRI-SET - Do each exercise back to back and repeat
Good mornings x 10
Squat Pulse x 20
Deep squat with good morning x 10
BURNOUT
Do each move for one minute
Banded Glute kick back (30 sec each)
Banded squat pulses (advanced - add band)
STRETCH
LOW CARB DAY + SPRINTS
10 MINUTE WARM UP OF YOUR CHOICE
Sprint Intervals
Can be done outside, on the treadmill or elliptical, bicycle, peloton, stair master, jump rope, etc.
Sprint at MAXIMUM effort for 30 seconds. Then enjoy 30 seconds of recovery. Repeat for 20 minutes.
30 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)
I love walking on an incline on the treadmill, using the stair stepper, going for a light jog or brisk walk or even jump roping. The goal is to keep your heart rate in “fat burning zone.” (refer to this article to calculate your zone)
Burnout x 4
Standing Oblique Crunch x 20 (each side)
Mountain Climber with a twist x 20
Bent Leg Sit Up x 20
Russian twist x 20
LOW CARB DAY + HIIT
10 MINUTE WARM UP OF YOUR CHOICE
STRETCHING
EMOM
EMOM is a common acronym that stands for Every Minute On The Minute. You will 5 rounds as possible of the below prescribed exercises in 35 minutes!
This is NEW for most of you! Every NEW minute move onto the next move, if you finish before 1 minute, use the rest of the time to REST, start the next move at the beginning of the new minute.
Jumping jacks w. band pull apart x 20
x hop x 10
Plank jacks x 20
Moguls x 20
lay down Burpee x 10
Jump Rope x 40 sec
V ups x 10
30 minutes of LISS
Keep your heart rate in the “fat burning zone”
(light jog, elliptical, stairmaster, or bike - you should be able to keep a conversation but be a little short of breath)
STRETCH
HIGH CARB DAY + Back/Bis
5-10 MINUTES WARM UP
Activation
{Do each exercise for 50 seconds, rest 10 seconds, do next exercise - repeat 4 times}
Build
{Do each exercise for 50 seconds, rest 10 seconds, do next exercise - repeat 4 times}
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Squat with Up Right Row x 10
Over Head Press x 10
Lateral Raise x 10 (ea)
Burnout
Do Each Move for 1 minute
Advanced Option: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
HIGH CARB DAY + LEG DAY
Activation
{Do each move for 50 seconds, rest for 10 seconds, move onto the next exercise - Repeat 4 times}
Banded, standing Glute Kick back (25 seconds each)
Jumping Jacks
Build
{Do each move for 50 seconds, rest for 10 seconds, move onto the next exercise - Repeat 4 times}
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Good Morning x 10
Jump Lunge x 20 (total)
Burpee x 10
Burnout
Do each move for 1 minute
Jump Rope x 60 sec