These workouts are designed to last around 45-50 minutes. If you only have 30 minutes or simply want to make them shorter, cut the sets in half or reduce by 1 or 2 if they are an odd number. Do what works for you!
Choose to workout whichever days you like, just make sure that you follow the workouts in order.
Make sure you warm up for a few minutes to reduce the risk of injury.
Today is lower body day. Make sure you are challenging yourself with heavy weight, keeping time under tension. Meaning, don’t rush the moves! Slower is better when performing these types of lifts. Make sure you are resting at least 1 minute in between each set so that you can push as much weight as possible.
4 sets - warm up 15 reps each leg, 12 reps each leg, 10 reps each leg, 10 reps each leg
Hamstring Curl on Stability Ball
3 sets - 10-15 reps
Standing Calf Raises
4 sets - 15 reps
Todays workout covers all of the muscle groups in the upper body. Make sure you are lifting heavy enough to complete all the reps, yet still challenge yourself.
If you find that the highest number of reps is easy, it’s a good indication that you are ready to add more weight to the lift!
Crunch on Stability Ball
4 sets - as many as possible
Today we are focusing on a 2nd full upper body day, covering all of the muscle groups. Remember to push as much weight as you can without compromising form. It is more important to do the full extent of the lift than half of it.
Today is your 2nd heavy lower body day. Do you write down how much you are lifting? If not it’s a good idea to! Any time we see things on paper it has a much bigger impression on us! And, you can’t always remember how much you lifted the previous week! Challenge yourself each week!