Workout With Me: 5 DAY WORKOUT GUIDE

Workout With Me: 5 DAY WORKOUT GUIDE

Day 1: Upper Body Day

Warm up

  • 1/2 mile jog OR 1/2 mile high incline walk

Lift

  • 3x5 pull ups (modification: assisted pull up machine)
  • 3x10 alternating dumbbell shoulder press
  • 3x15 overhead cable tricep extensions (modification: skull crushers)
  • 3x10 medicine ball push ups + 10 hammer curls
  • 3x12 bent arm lateral raise + 12 shoulder high-pulls with plate/kettle bell
  • 3x10 full barbell bicep curls + 10 bottom half bicep curls + 10 top half bicep curls
  • 3x15 tricep kickbacks + 15 lateral bicep curls + 15 dumbbell front raises

Cardio

  • 20 minutes arc trainer (high incline, low resistance)

Day 2: Leg Day

Warm up

  • 10 minutes stair master @ 7-10 speed

Lift

  • 3x10 banded smith machine back squats + 10 banded body weight squat jumps *banded = use resistance band*
  • 3x8 alternating bench step ups holding dumbbells of your choice + 8 body weight lateral bench step overs
  • 3x10 single-leg leg press (right) + 10 single-leg leg press (left)
  • 3x8 barbell front squats + 8 double-pause barbell front squats
  • 3x15 seated abductions + 15 banded lateral glute kicks each side

Cardio

  • Treadmill interval series (incline @ 8-10) ---> 1/4 mile @ 3mph, 1/4 mile @ 6mph [repeat for 1-2 miles]

Day 3: Cardio & Core

Warm up

  • 100 jumping jacks
  • 100 high knees (left/right =1)
  • 100 mountain climbers (left/right = 1)

Circuit 1 (repeat 3 times continuously)

  • 20 seconds burpees
  • 10 seconds rest
  • 20 seconds butt kicks
  • 10 seconds rest
  • 20 seconds lateral line hops
  • 10 seconds rest

Circuit 2 (repeat 3 times continuously)

  • 20 seconds bicycle crunches
  • 10 seconds rest
  • 20 seconds toe touches
  • 10 seconds rest
  • 20 seconds flutter kicks
  • 10 seconds rest

Circuit 3 (repeat 3 times continuously)

  • 20 seconds tuck jumps
  • 10 seconds rest
  • 20 seconds crunches
  • 10 seconds rest
  • 20 seconds plank
  • 10 seconds rest

Cool down ---> 5 minute slow walk

Day 4: Full Body Day

Warm up

  • 1 minute jumping jacks, 30 seconds rest
  • 1 minute burpees, 30 seconds rest
  • 1 minute high knees, 30 seconds rest

Lift

  • 3x10 push ups + 10 commandos (also called "plank ups")
  • 3x10 body weight curtsy lunges + 10 body weight pulse squats
  • 3x10 v ups + 10 leg lifts with hip raise

20 burpees 

  • 3x10 tricep dips + 10 dumbbell forward lateral raises
  • 3x10 alternating body weight reverse lunges + 10 kettle bell/dumbbell sumo squats 
  • 3x10 weighted Russian twists + 10 tuck ups

20 burpees

Cardio

  • 1 mile run @ 6-7mph + 1 mile incline walk @ 8-10 incline/3.5mph

Day 5: HIIT Day

Warm up

  • 250 jump rope 

HIIT Series

  • 5 push ups, 5 body weight squats, 5 sit ups ---> 1 minute sprint 
  • 10 push ups, 10 body weight squats, 10 sit ups ---> 1 minute sprint 
  • 15 push ups, 15 body weight squats, 15 sit ups ---> 1 minute sprint 
  • 20 push ups, 20 body weight squats, 20 sit ups ---> 1 minute sprint 
  • 25 push ups, 25 body weight squats, 25 sit ups ---> 1 minute sprint 

Cool down

  • 1 mile slow walk @ 3.5mph