Weekly Workout Program
Week 1
-Warm-up : Jog in place (5 min)
-Cardio/Aerobic Endurance: 20 min of Zumba dancing
-Muscular strength: 3 sets of 12 each excersise (Chair pose squats, tricep pushups, grand
pile squats Reach and Jump, Push up crawls and Rock n Roll core)
-Cool down: (4 reps of each and rotate ) Toe touch, Child’s pose, Downward dog and Hip
flex and Arm cross pull
Week 2
- Warm-up : “Fitness Blender” 5min video warm up
- Cardio/Aerobic Endurance: Hip hop dancing dvd 30 min
- Muscular strength: 2 sets of 10 Push-ups, 3 sets of 15 Sit ups, 3 sets of 12 Squats, 3 sets
of 12 Jumping Jacks and 3 sets of 12 Tricep Push-ups
-Cool down:(4 reps of each and rotate) Hip Flexor/Arm cross pull, Plank calf stretch,
Cobra, Lying torso twist and Downward dog.
Week 3
- Warm-up : 2:30min Jog in place+2:20min Jump rope
- Cardio/Aerobic Endurance:30min Zumba dancing
- Muscular strength:(3 sets of 15 each) Squats, Push-up crawls, Burpees, Jumping Squats,
Chair pose squats and 3 sets of 10 Arnold press (with heavy water bottles)
- Cool down: (4 reps of each and rotate) Spiral twists, Child’s pose, Cobra, Inside thigh
and Toe touch.
Week4
-Warm-up : 10 minute cardio workout (Popsugar video)
-“Fat Burning Tank Top Arms Workout - Cardio Intervals + Upper Body Strength
Training”( Fitness Blender 34 min workout video)
-Cool down: (4 reps of each and rotate) Side Bends, Overhead tricep stretch, Cobra, and
Chest cross arm swing.
Week 5
-Warm-up : Escalating Cardio Warm Up & Workout (25 Seconds Each),High Knee Pulls,
Boxer Shuffle, High Kick Jacks, Stutter Split Jumps, Stutter Jacks, Side Lunge Toe
Touches, Reverse Lunges, Squats, Flutterkick Squats, Butt Kickers,3 Side Shuffles + Tap
44 Minute Cardio, HIIT, Total Body Strength, Stretching and Abs Workout - FB
Blend
- Cardio/Aerobic Endurance: 15 Minute HIIT Workout (20 On, 10 Off x 3)Broad Jump
+ Burpee Kickout,3 High Knees + Touchdown,Static Squat + Up or Down.Plank Walks
+ Shoulder Slaps,Mt Climber Warrior,Sumo/Ski Squat Jumps,Double Burpees,Jumping
Curtsy Lunge (center jump),TB Strength - 10 Reps, X 2 Each; AB/AB Format (I've
included the weight that I'm lifting but the weight that you use will be completely
dependent on your own strengths & weaknesses),Dumbbell Swing + Tricep Extension
(12),Lunge + Curl (12),Squat + Overhead Press (12),Bridge + Pullover (12),Reverse Fly
(3-6),High Plank + Row + Deadlift (9)
-Cool down: (4 reps of each and rotate ) Toe touch, Child’s pose,Downward dog and Hip
flex and Arm cross pull.
Week 6
Warm Up: (30 Second Each)Arm Circles, Torso Circles, Torso Rotations w/ Knee, Leg
Swings, Up and Outs,Jumping Jacks,High Knees, Sumo Squat
- Cardio/Aerobic Endurance: Total Body HIIT and Kick - Cardio Kickboxing and
High Intensity Interval Training Combo
Cardio Kickboxing and HIIT Workout: (10 repetitions each)
Knee, Knee, Jab, Cross, Burpees, Upper Cut x 3, (Jab, Cross) x 2,Mt. Climbers,Hook x 2,
Upper Cut, Knee x 2,Jumping Lunges, Duck x 2, Jab x 2, Upper Cut x 2,Star Jumps,(Jab,
Cross, Knee) x 2,Kick Thoughs, Jab x 2, Upper Cut, Knee x 2,Seal Push Ups
-Cool Down: (30 Seconds Each)
Boxer Shuffle, Chest Stretch, Over Head Tricep Stretch, Arm Cross Stretch, Hamstring
and Torso Stretch (L),Hamstring and Torso Stretch (R),Butterfly Stretch,Torso Twist
Stretch, Cobra, Child's Pose
Week 7
-Warm Up: 25 Seconds Each
Slow Burpees,High Knee Jacks (no jumping),Walkdowns,Butt Kickers,Lat Step Toe
Touch Reach (hands up in center),2 High Knee Pulls + Squat,Up & Out Jacks
At Home HIIT Workout with No Equipment - 20 On, 10 Off, x 4 Each Set
Squat Jack Burpees,Long Lat Jump + Ski Jump,Surfboard Get Ups,Long Jump + Jump
Squat,Burpee + Squat Hold,Star Jump + 1 Reverse Lunge,Mt Climber Warrior
Lunge,Jumping Jacks,3 Pulse Lunge Switch,Push Up + Toe Tap,Switchfoot Jumps +
Knee Squat Pops
Water Break
Burnout Cardio + Abs - 45 Seconds On; 15 Seconds Rest x2,Up & Over Hops,Knee
Tucks Twists,High Knee Holds,Flutterkicks,Fly Jacks,Toe Touch Crunches,Lateral
Jumps,Bicycle Crunches
-Cool down: (4 reps of each and rotate) Spiral twists, Child’s pose, Cobra, Inside thigh
and Toe touch.
Week 8
-Warm up: (60 secs each exercises no rest)
Marching Arm Swing, Deep Squat w/ Up and Out,Knee Up Twist, Standing Toe Touch
(Left and Right),Side Lunge (Alternating),Boxer Shuffle, Jumping Jack
HIIT Ladder Workout
Seconds per Set: 60, 50, 40, 30, 20, 10
Push Up to Side Star, Jumping Lunge, Static Squat Side Steps, Jumping Jacks
Rest
-Cool down: (4 reps of each and rotate) Side Bends, Overhead tricep stretch, Cobra, and
Chest cross arm swing.
Most of my workout plans can be found here : http://www.fitnessblender.com/
and : http://www.fitsugar.com/10-Minute-Cardio-Warmup-Video-26608024