Monday: Cardio + Biceps/Triceps + Core
Cardio:
Jumping Jacks - 3 sets of 50 reps
High Knees - 3 sets of 1 minute
Burpees - 3 sets of 10 reps
Mountain Climbers - 3 sets of 1 minute
Running in Place - 20-30 minutes or brisk walking
Biceps/Triceps at the Gym:
Bicep Curls - 3 sets of 12 reps
Tricep Dips - 3 sets of 12 reps
Hammer Curls - 3 sets of 12 reps
Tricep Pushdowns - 3 sets of 12 reps
Core:
Crunches - 3 sets of 15 reps
Leg Raises - 3 sets of 15 reps
Russian Twists - 3 sets of 20 reps (10 each side)
Bicycle Crunches - 3 sets of 15 reps
Tuesday: Cardio + Chest + Strength Training
Cardio:
Jumping Jacks - 3 sets of 50 reps
High Knees - 3 sets of 1 minute
Burpees - 3 sets of 10 reps
Mountain Climbers - 3 sets of 1 minute
Running in Place - 20-30 minutes or brisk walking
Chest at the Gym:
Bench Press - 3 sets of 12 reps
Chest Flys - 3 sets of 12 reps
Push-Ups - 3 sets of 10-15 reps
Incline Bench Press - 3 sets of 12 reps
Strength Training:
Bodyweight Squats - 3 sets of 15 reps
Push-Ups - 3 sets of 10-15 reps (modify with knees on the ground if needed)
Lunges - 3 sets of 12 reps each leg
Plank - 3 sets of 30-60 seconds
Glute Bridges - 3 sets of 15 reps
Wednesday: Cardio + Back + Core
Cardio:
Jumping Jacks - 3 sets of 50 reps
High Knees - 3 sets of 1 minute
Burpees - 3 sets of 10 reps
Mountain Climbers - 3 sets of 1 minute
Running in Place - 20-30 minutes or brisk walking
Back at the Gym:
Lat Pulldowns - 3 sets of 12 reps
Seated Rows - 3 sets of 12 reps
Deadlifts - 3 sets of 12 reps
Bent Over Rows - 3 sets of 12 reps
Core:
Crunches - 3 sets of 15 reps
Leg Raises - 3 sets of 15 reps
Russian Twists - 3 sets of 20 reps (10 each side)
Bicycle Crunches - 3 sets of 15 reps
Thursday: Cardio + Shoulders + Strength Training
Cardio:
Jumping Jacks - 3 sets of 50 reps
High Knees - 3 sets of 1 minute
Burpees - 3 sets of 10 reps
Mountain Climbers - 3 sets of 1 minute
Running in Place - 20-30 minutes or brisk walking
Shoulders at the Gym:
Shoulder Press - 3 sets of 12 reps
Lateral Raises - 3 sets of 12 reps
Front Raises - 3 sets of 12 reps
Upright Rows - 3 sets of 12 reps
Strength Training:
Bodyweight Squats - 3 sets of 15 reps
Push-Ups - 3 sets of 10-15 reps (modify with knees on the ground if needed)
Lunges - 3 sets of 12 reps each leg
Plank - 3 sets of 30-60 seconds
Glute Bridges - 3 sets of 15 reps
Friday: Cardio + Legs + Core
Cardio:
Jumping Jacks - 3 sets of 50 reps
High Knees - 3 sets of 1 minute
Burpees - 3 sets of 10 reps
Mountain Climbers - 3 sets of 1 minute
Running in Place - 20-30 minutes or brisk walking
Legs at the Gym:
Squats - 3 sets of 15 reps
Lunges - 3 sets of 12 reps each leg
Leg Press - 3 sets of 15 reps
Calf Raises - 3 sets of 15 reps
Core:
Crunches - 3 sets of 15 reps
Leg Raises - 3 sets of 15 reps
Russian Twists - 3 sets of 20 reps (10 each side)
Bicycle Crunches - 3 sets of 15 reps
