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 Week 12 Intermediate/Advanced Workout Schedule

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Posts : 278
Join date : 2013-02-04
Location : Augusta Georgia

PostSubject: Week 12 Intermediate/Advanced Workout Schedule   Tue Apr 09, 2013 12:17 pm

Intermediate/Advanced Workout Schedule

Monday April 9

Tuesday April 10

Cardio + Sculpt Workout

15 Squats with a calf raise
15 Lateral Raises
15 Bicep Curls
15 Tricep kickbacks
4 times

High Knees for 30 Seconds
Burpees for 30 sec
Push Ups for 30 sec
Mountain Climbers for 30 sec
Bicycle Crunches for 30 sec
4 times

Alternating Reverse Lunges- 20
15 Shoulder Presses
15 Deadlifts
15 Plie Squats
15 Reverse Flies
4 times

Jump Squats for 30 sec
Burpees for 30 sec
Plank Jacks for 30 sec
Plank for 30 sec
4 times

Wed April 11

Complete as many rounds of the exercises as you can in 20 minutes

10 high knees
20 jumping jacks
50 turns with a jump rope- or use your imaginary jump rope
10 burpees
20 mountain climbers
10 half thrusts- stay in push ups position, jump feet toward hands and then jump them back out into plank

Thursday April 12

Cardio + Sculpt Workout

Circuit #1 STRENGTH

Heavy Squat + Shoulder Press 15
Alternating Bicep Curls 15 each arm
Overhead Tricep Press Supersetted with tricep chair dips 15 then go straight into chair dips for another 15 reps

Rest 1 min then proceed to next circuit

Circuit #2 Strength & Core

Pushups 30 sec
Hold Plank 30 sec
REPEAT 4 times. No Rest

Rest 1 min then proceed to next circuit

Circuit # 3

3 Min Tabata Blast. You have to go all out for 20 seconds. Push as hard as you can. Then rest for 10 seconds.. .. Download Tabata pro on your iPhone. If you don't have an iPhone your marketplace on your phone will have a tabata app. If all else fails use a regular timer. If you own a gym boss this will work perfectly as well.

20 sec high knees
10 sec rest
20 sec burpees
10 sec rest
20 sec mountain climbers
10 sec rest
20 sec plank jacks
10 sec rest
20 sec side to side push ups
10 sec rest
20 seconds jumping jacks
10 sec rest

Rest 2 minutes. Catch your breathe. Hydrate with water. But don't sit down. Walk in place. Move your arms… Don't let your heart rate drop.

Circuit # 4

Alternating Lunges 40 total
dead lifts 15
Plie Squat 15
Bulgarian lunges 15 each leg.

Finish with this ab circuit

20 bicycle crunches
30 sec hold plank
30 sec hold side plank right side
30 sec hold side plank left side
1 min Russian twists with hand weight
Repeat 2 times


Friday April 13


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 14

Cardio + Sculpt Workout

jog in place for 3 min
jumping jacks for 2 min

squats for 1 min
jump squats for 30 sec
Repeat squats and jump squats 3 times

push ups- 30 seconds
mountain climbers- 1 min
plank 1 min
repeat all 3 times

reverse lunges- 15 on each leg holding weights
shoulder press- 15
bicep curls- 15 (both arms together, NOT alternating)
100 jumping jacks
repeat alll 3 times

dips- use a chair or step - 10
plie squat- turn toes out, squat deeply- wide stance with legs- 15
repeat all 4 times

crunches 30, bicycle crunches 30- repeat 4 times

Sunday April 15

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