Primary Goal: To tone and strengthen
Workout Type: Full Body A & B workouts
Training Level: Beginner to Intermediate
Days Per Week: 4
Equipment: Body Weight and Dumbbells
Tempo: 1/0/1/0
4 days a week
Workout A - Monday/Thursday
Workout B- Tuesday/Friday
Warm-up
Treadmill walk, or March in Place for 3 minutes. On a scale of 1 to 10,
walk at about a 3 to 4 pace.
Static Stretch Routine - Hold each for 30 seconds
Sitting Toe Reach
Sitting Quadriceps Stretch
Glute Stretch
Kneeling Hip Flexor Stretch
Latissimus Dorsi Stretch
Pectoral Stretch
Workout A
Circuit - 3 sets
Chair Squats - 12 reps
Back Bends - 5 reps
Toe Touches - 15 reps
Sit-ups - 10 reps
Overhead Press - 12 reps (light dumbbells)
Side Bends - 5 reps
Bent Over Rows - 12 reps (light dumbbells)
Trunk Rotations - 8 reps
Workout B
Circuit - 3 sets
Back Kicks - 15 reps
High Knees - 20 reps
Butt Kickers - 20 reps
Lying Leg Raises - 15 reps
Chest Expanders - 30 reps
Side Leg Raises - 10 reps
Upright Rows - 12 reps (light dumbbells)
Standing Twists - 20 reps
