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 Week 11 Intermediate/Advanced Workout Schedule

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HeatherF
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Join date : 2013-02-04
Location : Augusta Georgia

PostSubject: Week 11 Intermediate/Advanced Workout Schedule   Mon Apr 01, 2013 10:54 am

Monday April 1

30 sec jumping jacks,
30 sec mtn climbers-
4 rounds

Push ups- 30 sec,
bicycle crunches- 30 sec-
4rounds

Jump squats- 30 sec-
4 rounds

Alternating reverse lunges- 10 on each leg-
4 times

Plank row- 20 alternating-
4 times

Chest Press- 15- 4 times
Chest Flies- 15- 4 times
Plank for 1 min
side plank- 30 sec on each side

Burpees- 10-
4 times

Stationary Lunges- 15 on each side-
4 times

Shoulder press- 4 sets of 15
bicep curl- 4 sets of 15
Squats - 4 sets of 15

Mountain climbers- 30 sec-
15 sec rest break-
4 times

Tricep push ups- 4 sets of 10

Bicycle crunches- 100


Tuesday April 2


Full Body Workout – I included the exact amount of time to rest between sets. Make sure you follow the reps I have listed for each exercise.

Circuit 1
Sumo Squat- 8 Reps
Rest 90 Seconds
Upright Row- Right Side 8 Reps
Rest 90 Seconds
Sumo Squat- 8 Reps
Upright Row- Left Side 8 reps

Rest 90 Seconds

Circuit 2

Alternating Reverse Lunges 12 Reps
Rest 60 Seconds
Over Head Tricep Extension- Right Side 12 Reps
Rest 60 Seconds
Alternating Reverse Lunges 12 Reps
Rest 60Seconds
Overhead Tricep Extension- Left Side 12 Reps


Circuit 3

One Leg Dead Lift- 16 Reps
Rest 20 Seconds
Double Bicep Curl- 16 Reps
Rest 20 Seconds

REPEAT 3 Times

After you finish your 3 sets of Circuit 3 you will rest for 2 minutes.

Circuit 4

Stationary Leg on Right leg & left leg 16 Reps
Rest 20 Seconds
Shoulder Press 16 Reps

REPEAT 3 Times

Finish with Fat blasting Cardio. DO CARDIO AFTER WEIGHTS! Use a timer or Tabata App on your phone.

Jump Rope 30 sec
Jumping Jacks 90 sec
Walking Lunges 30 sec
Jumping Jacks 90 sec
Mountain Climbers 30 sec
Jumping Jacks 90 sec
Mountain Climbers 30 sec
Jumping Jacks 90 sec
Jump Rope 30 sec
Jumping Jacks 90 sec
Walking Lunges 30 sec



Wed April 3

Active Cardio



Thursday April 4

Circuit #1

Squat 8 Reps
90 second rest
Chest Fly 8 reps
90 second rest
Squat 8 reps
90 second rest
Chest Fly 8 reps

Circuit #2

Dead Lift 12 Reps
60 second rest
Chest Press 12reps
60 second rest
Deadlift 12 reps
60 second rest
Chest Press 12reps
Circuit #3
** Each side equals one set. Meaning you have to work both the right and left side

Bulgarian Split Lunge 16 Reps
20 sec rest
1 Arm Row 16 Reps
Repeat 3 times

Sumo Squat 16 Reps
20 sec rest
Push Up 16 Reps
Repeat 3 Times

Finish with this fat blasting Cardio

Squat Jumps 30 sec

Crunches 30 sec

Plank 30 sec

Squat Jumps 30 sec

Crunches 30 sec

Plank 30 sec

Squat Jumps 30 sec

Crunches 30 sec

Plank 30 sec



Friday April 5

Cardio

20 Jumping Jacks
20 High Knees
50 Mountain Climbers
10 Burpees
30 Bicycle Crunches
20 Mountain Climbers
20 High Knees
20 Jumping Jacks
Rest for 1 min
Repeat 3 times

Plank for 1 min
Side Planks for 30 sec each side
Reptile Plank- 1 min
Back extension- 30 sec
Repeat 4 times


Saturday April 6


1. Jumping jacks for 1 min
2. Burpees for 1 min
3. 10 push ups, plank on forearms for 30 sec- 4 sets
4. 1 min of bicycle crunches
5. Squats with weights into a calf raise with shoulder press- 4 sets of 15
6. Reverse Lunges with bicep curl- 3 sets of 10 on each leg
7. Burpees for 1 min
8. Jumping Jacks for 1 min
9. Plie Squats with lateral raise- 4 sets of 10
10. Jump Squats- 4 sets of 10
11. 1 minute of mountain climbers
12. 4 sets of 10 tricep push ups
13. 1 min mountain climbers
14. Reptile- 4 sets of 20
15. Back extension- 40
16. plank for 1 min


Sunday April 7 - Rest Day
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