Gym workouts

WEEK 1

February 4

Weigh, take measurements, and take pics!

Fitness test:

Complete as many of the following moves in one minute as you can. Record and save.

  • Push-ups

  • Burpees

  • Squats

  • Crunches

  • Lunges

  • Plank (hold as long as you can)

February 5

EMOM (every minute on the minute):

1st minute: 10 calorie row

2nd minute: 12 push ups

3rd minute: 12 pull ups (assisted is fine)

4th minute: 12 overhead presses with a heavy bar

Complete 7 rounds

February 6

REST/Yoga/Stretch

February 7

100 kettlebell swings 20-40 lbs

Every time you break, complete a 1 minute plank.

Then, 100 air squats.

Every time you break, complete 15 push ups.

February 8

2-3 mile run, elliptical or bike, moderate pace

February 9

REST/Yoga/Stretch

February 10

5 Rounds for Time:

20 dumbbell snatches

10 push ups

20 calorie row

10 burpees

20 tricep dips


WEEK 2

February 11

On the treadmill:

.5 mile brisk walk

.5 mile running

Repeat cycle until you get to 3 miles

Quick HIIT:

  • 50 High Knees

  • 15 Burpees

  • 50 Jumping Jacks

  • 30 Mountain Climbers

Repeat x3

February 12

21-18-15-12-9-6-3 (21 of each move, then 18, and so on)

Goblet Squats

Russian Twists with a dumbbell

Lunges

February 13

REST/Yoga/Stretch

February 14

Love Your Body Valentine’s Day Workout!

14 walking lunges

14 burpees

14 sit ups

14 push ups

14 heavy squats

Repeat 4x


February 15

2-3 mile run, elliptical or bike, moderate pace

February 16

REST/Yoga/Stretch

February 17

5 rds
1 minute row
1 minute plank
1 minute hip bridge

5 rds
1 minute bike
1 minute shoulder taps
1 minute mt climber

5 rds
15 oblique side bends-L
15 single arm OH press-L
15 oblique side bends-R
15 single arm OH Press-R


WEEK 3

February 18

100 squats

200 push ups

300 sit ups

February 19

10 pull-ups 
10 shoulder to overhead press (25-65)
15 push ups 
15 goblet squats (20-40)
20 kettlebell swings (20-40)
20 ab mat sit-ups

Repeat 5x

February 20

REST/Yoga/Stretch

February 21

Core Circuit: As Many Rounds As Possible in 20 minutes

  • 30 crunches

  • 20 bicycles

  • 30 russian twists

  • 20 reverse crunches

  • 30 second plank

  • 20 second right side plank

  • 30 second plank

  • 20 second left side plank

  • 30 flutter kicks

  • 1 minute burpees


February 22

2-3 mile run, elliptical or bike, moderate pace

February 23

REST/Yoga/Stretch

February 24

3 Rounds:

  • 30 squats

  • 30 pushups

Then:

3 Rounds:

  • 15 Bulgarian split squats (holding dumbbells) per leg

  • 30 calf raises with heavy weight


WEEK 4

February 25

On the treadmill:

.5 mile brisk walk

.5 mile running

Repeat cycle until you get to 3 miles

Quick HIIT:

  • 15 Burpees

  • 15 box jumps

  • 15 ring rows

Repeat x3

February 26

  • Bench press 3 sets of 15

  • Heavy squats 3 sets of 15

  • 20 push ups

  • weighted walking lunges 3 sets of 15

  • weighted calf raises 3 sets of 15

  • 20 jump squats

  • 1 minute plank

  • 30 second side plank with hip dips

  • 30 second side plank (other side) with hip dips

  • 20 crunches

  • Repeat 2x

February 27

REST/Yoga/Stretch

February 28

Weigh, take measurements, and take pics!

  • Fitness test:

    Complete as many of the following moves in one minute as you can. Record and compare to day 1.

    • Push-ups

    • Burpees

    • Squats

    • Crunches

    • Lunges

    • Plank (hold as long as you can)

    *Send to Katie for a prize!!!