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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