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

PostSubject: Beginner Workout Schedule    Tue Apr 09, 2013 12:23 pm

Intermediate/Advanced Workout Schedule

Monday April 9




Tuesday April 10

Cardio + Sculpt Workout

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

High Knees for 15 Seconds
Burpees for 15 sec
Push Ups for 15 sec
Mountain Climbers for 15 sec
Bicycle Crunches for 15 sec
4 times

Alternating Reverse Lunges- 10
10 Shoulder Presses
10 Deadlifts
10 Plie Squats
10 Reverse Flies
4 times

Jump Squats for 15 sec
Burpees for 15 sec
Plank Jacks for 15 sec
Plank for 15 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 10
Alternating Bicep Curls 10 each arm
Overhead Tricep Press Supersetted with tricep chair dips 10 then go straight into chair dips for another 10 reps
REPEAT CIRCUIT 4 TIMES NO REST!

Rest 1 min then proceed to next circuit

Circuit #2 Strength & Core

Pushups 15sec
Hold Plank 15 sec
REPEAT 4 times. No Rest

Rest 2 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 20 total
dead lifts 10
Plie Squat 10
Bulgarian lunges 10 each leg.

Finish with this ab circuit

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

Stretch!!


Friday April 13

Cardio

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

Plank for 30 sec
Side Planks for 30 sec each side
Reptile Plank-30 sec
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- 10 on each leg holding weights
shoulder press- 10
bicep curls- 10 (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- 10

repeat all 4 times

crunches 30,
bicycle crunches 30-
repeat 4 times

Sunday April 15

REST DAY
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