March (warm up and get the soreness out during the next couple of weeks) then, April through May 2023: 30-Day Express Program (to be repeated twice) – This is a Beginning Bodybuilding Workout designed for increasing workload and generating greater intensity on a progressive basis!
Happy training. As a beginning program, it is about level 3-4 in cardiovascular and physiological intensity. This program is designed for learning and becoming accustomed to training splits used in bodybuilding. It is important to take the time to learn each exercise thoroughly and build excellent technique. If you decide to try this program and find yourself lagging, slow it down a bit by reducing your reps and sets. Once you have worked at this level for six to eight weeks and feel your conditioning and recuperative powers will allow you to push harder, you can begin to add new or additional exercises until you are ready to push to an intermediate level. Feel free to contact us for basic help.
As always, each day will begin with warm-up exercises, followed by core lifts, and warm-down exercises. Remember, the number followed by / under sets, i.e., 5/ is the number of repetitions for that set. Also, don’t forget the rule of thumb, if the number/ remains the same for 2 or more sets, the weight load also remains the same but, when the number changes such as 5/ to 2/ then, you should increase the amount of weight you are using by 5-10% as a rule of thumb, but only if you can. Be mindful of good technique – always.
No cardiovascular exercises were added to this program. Please add your own if you wish to perform such. This program was designed with the help of ‘my workout‘ and is geared for the beginning bodybuilding athlete. It was designed this way to push you a little. Whether you add cardio or not, please adhere to all the reps, sets, and time listed for warmup/down. Each daily workout should be performed n 40-45 minutes max.
The workout is easily accessible by your smart phone or tablet. However, if you wish to print this program. Select all then, copy and paste into MS Word. Next, set layout to portrait and all margins – top, bottom, and sides – to 1/4 inch and print. Have a happy and healthy day.
My Workout Results
 |
Name: Keira | Trainer: MyHAF |
| Week: 1 Day: Mon | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Standing Leg Curl | |
| Hanging Seratus Crunch | ||
| Biking (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Crunches | 10/ | 10/ | ||||
| Russian Twists | 10/ | 20/ | ||||
| Romanian Deadlifts | 6/ | 8/ | 8/ | |||
| Barbell Shrugs | 8/ | 8/ | 8/ | |||
| Dumbbell Bench Press | 8/ | 8/ | 8/ | |||
| Incline Dumbbell Press | 6/ | 8/ | ||||
| Cable Crossover Flys | 8/ | 8/ | ||||
| Power Squats | 6/ | 8/ | 6/ | |||
| Angled Leg Press | 8/ | 8/ | 6/ |
| Warm-Down Exercises | Pull Ups 3 sets X 8 reps |
| Toe Touches 3 sets X 6 reps | |
| Front Split Stretch 3 sets X 10 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 1 Day: Tue | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Vertical Jumps | |
| Hanging Seratus Crunch | ||
| Jogging (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Leg Raises | 10/ | 20/ | ||||
| High Pulley Crunches | 20/ | 10/ | ||||
| Triceps Dips | 6/ | 8/ | 6/ | |||
| Pushdowns | 8/ | 8/ | 6/ | |||
| One-Arm Dumbbell Triceps Extensions | 6/ | 8/ | 8/ | |||
| Seated Barbell Calf Raises | 6/ | 6/ | 8/ | |||
| Dumbbell Squats | 8/ | 8/ | 6/ | 6/ | ||
| Standing Leg Curls | 8/ | 6/ | 6/ | |||
| Low Pulley Front Raises | 6/ | 6/ | ||||
| Front Raises (use db’s or barbell) | 8/ | 6/ | ||||
| One-Dumbbell Front Raises | 6/ | 8/ |
| Cardiovascular | Jogging for 30 minutes |
| Warm-Down Exercises | Swim |
| Toe Touches 3 sets X 6 reps | |
| Walking Lunge Stretch 3 sets X 11 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 1 Day: Wed | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Depth Jumps | |
| Bicycle Crunches | ||
| Chin Ups |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Roman Chair Side Bends | 10/ | 10/ | 20/ | |||
| Hanging Leg Raises | 10/ | 10/ | ||||
| Sit-Ups (Calves Over Bench) | 15/ | 15/ | 10/ | 10/ | ||
| Stiff-Legged Deadlifts | 6/ | 6/ | ||||
| Dumbbell Pullovers | 8/ | 8/ | 6/ | |||
| Close_Grip Bench Press | 8/ | 6/ | ||||
| Leg Extensions | 6/ | 8/ | 8/ | |||
| Good Mornings | 8/ | 6/ | 6/ | 6/ | ||
| Machine Adductions | 8/ | 8/ | 6/ | 6/ |
| Warm-Down Exercises | Dumbbell Front Raises 3 sets X 7 reps |
| Broomstick Twists 3 sets X 10 reps | |
| Lunges 3 sets X 10 reps |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 1 Day: Thu | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Split Squats | |
| Russian Twists | ||
| Walking (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Incline Bench Sit_Ups | 10/ | 20/ | ||||
| Russian Twists | 20/ | 20/ | ||||
| Seated EZ-Bar Triceps Extensions | 6/ | 8/ | ||||
| Barbell Curls | 6/ | 6/ | ||||
| Back Squats | 6/ | 8/ | 8/ | |||
| Seated Calf Raises | 8/ | 6/ | 8/ | |||
| One-Leg Toe Raises | 8/ | 6/ | 8/ | |||
| Bent-Over Lateral Raises | 8/ | 6/ | 6/ | 6/ | ||
| One-Dumbbell Front Raises | 6/ | 6/ | ||||
| Lateral Raises | 8/ | 8/ | 6/ | 6/ |
| Cardiovascular | Jumping Rope for 40 minutes |
| Warm-Down Exercises | Jump Rope (2 min.) |
| Bicycle Crunches 3 sets X 10 reps | |
| Relaxation (any type) 3 sets X 10 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 1 Day: Fri | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Floor Hip Extensions | |
| Dumbbell Side Bends | ||
| Walking (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Specific Bench Sit-Ups | 20/ | 10/ | 10/ | |||
| Russian Twists | 20/ | 20/ | ||||
| Incline Leg Raises | 20/ | 15/ | 10/ | |||
| Hyperextension | 8/ | 8/ | 6/ | 6/ | ||
| Glute-Ham Raises | 6/ | 8/ | ||||
| Bench Press | 6/ | 6/ | ||||
| Decline Press | 6/ | 6/ | 6/ | 6/ | ||
| Machine Adductions | 6/ | 8/ | ||||
| One-Leg Toe Raises | 8/ | 6/ | ||||
| Cable Adductions | 6/ | 8/ | 6/ |
| Warm-Down Exercises | Chin Ups 3 sets X 10 reps |
| Hyperextensions 3 sets X 8 reps | |
| Walking Lunge Stretch 3 sets X 11 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 1 Day: Sat | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Standing Leg Curl | |
| Toe Touches | ||
| Chin Ups |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Roman Chair Side Bends | 20/ | 20/ | 15/ | 10/ | ||
| Dumbbell Side Bends | 20/ | 10/ | 10/ | |||
| Good Mornings | 8/ | 8/ | 6/ | 6/ | ||
| Dumbbell Squats | 8/ | 8/ | 8/ | 6/ | ||
| Low Pulley Bent-Over Lateral Raises | 8/ | 8/ | 8/ | |||
| Front Raises (use dbs or barbell) | 8/ | 8/ | 8/ | 6/ |
| Warm-Down Exercises | Jogging (5 min.) |
| Broomstick Twists 3 sets X 7 reps | |
| Front Split Stretch 3 sets X 12 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 1 Day: Sun | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Back Dynamic Kicks | |
| Seated Pulley Rows | ||
| Pull Ups |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Cardiovascular | Stationary Bike for 40 minutes |
| Warm-Down Exercises | Jogging (5 min.) |
| Toe Touches 3 sets X 10 reps | |
| Relaxation (any type) 3 sets X 12 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 2 Day: Mon | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Cable Kickbacks | |
| Broomstick Twists | ||
| Jogging (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Sit-Ups (Calves Over Bench) | 10/ | 10/ | 10/ | |||
| Gym Ladder Sit-Ups | 10/ | 10/ | 10/ | |||
| Roman Chair Side Bends | 15/ | 15/ | 10/ | 10/ | ||
| Romanian Deadlifts | 8/ | 6/ | 6/ | 6/ | ||
| Dumbbell Flys | 8/ | 8/ | 8/ | 6/ | ||
| Dumbbell Pullovers | 8/ | 6/ | 6/ | 6/ | ||
| Seated Barbell Calf Raises | 8/ | 6/ | 6/ | 6/ | ||
| Angled Leg Press | 6/ | 8/ | ||||
| Standing Calf Raises | 6/ | 6/ |
| Warm-Down Exercises | Dumbbell Front Raises 3 sets X 7 reps |
| Bicycle Crunches 3 sets X 7 reps | |
| Deep Breathing with music |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 2 Day: Tue | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Split Squat Jumps | |
| Toe Touches | ||
| Walking (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Leg Raises | 20/ | 15/ | 10/ | 10/ | ||
| Russian Twists | 15/ | 10/ | 10/ | 10/ | ||
| Triceps Extensions | 8/ | 6/ | 6/ | |||
| Seated Dumbbell Triceps Extensions | 6/ | 6/ | ||||
| Dumbbell Triceps Extensions | 8/ | 6/ | 8/ | |||
| Standing Calf Raises | 6/ | 8/ | ||||
| Angled Leg Press | 8/ | 6/ | 6/ | 6/ | ||
| Seated Calf Raises | 8/ | 6/ | 6/ | 6/ | ||
| Barbell Front Raises | 8/ | 6/ | 6/ | 6/ | ||
| Upright Rows (wide-grip) | 8/ | 8/ | 8/ |
| Cardiovascular | Punching Bag for 10 minutes |
| Warm-Down Exercises | Jump Rope (2 min.) |
| Step Ups (no wt.) 3 sets X 10 reps | |
| Front Split Stretch 3 sets X 11 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 2 Day: Wed | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
In-Place Squats (no wt.) | |
| Toe Touches | ||
| Heavy/Boxing Bag (2 min. x 3) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Incline Bench Sit_Ups | 20/ | 15/ | 15/ | 10/ | ||
| Incline Leg Raises | 10/ | 10/ | ||||
| Roman Chair Side Bends | 20/ | 15/ | 15/ | 10/ | ||
| One-Arm Dumbbell Rows | 6/ | 8/ | 6/ | |||
| Bench Press | 8/ | 8/ | 8/ | 6/ | ||
| Dumbbell Pullovers | 8/ | 6/ | 8/ | |||
| Hack Squats | 6/ | 8/ | 8/ | |||
| Seated Leg Curls | 8/ | 8/ | ||||
| Dumbbell Squats | 8/ | 8/ | 6/ | 6/ |
| Warm-Down Exercises | Swim |
| Toe Touches 3 sets X 10 reps | |
| Chin Up Hangs 3 sets X 10 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 2 Day: Thu | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Height Jumps | |
| Roman Chair Side Bends | ||
| Jogging (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Broomstick Twists | 20/ | 20/ | ||||
| Gym Ladder Sit-Ups | 10/ | 20/ | ||||
| Roman Chair Side Bends | 20/ | 10/ | ||||
| Three Part Curls (21s) | 8/ | 6/ | 6/ | 6/ | ||
| EZ-Bar Curls (narrow grip) | 6/ | 8/ | ||||
| Dumbbell Squats | 8/ | 6/ | 6/ | 6/ | ||
| Leg Extensions | 6/ | 6/ | 8/ | |||
| Pec Deck Rear Delt Laterals | 8/ | 8/ |
| Cardiovascular | Punching Bag for 15 minutes |
| Warm-Down Exercises | Swim |
| V-ups 3 sets X 10 reps | |
| Deep Breathing with music |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 2 Day: Fri | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Split Squat Jumps | |
| Glute Ham Raises | ||
| Jump Rope (2 min. x 3) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Incline Bench Sit_Ups | 20/ | 20/ | 15/ | 15/ | ||
| Hanging Leg Raises | 15/ | 10/ | 10/ | 10/ | ||
| Sit-Ups (Calves Over Bench) | 20/ | 10/ | 10/ | |||
| Chin Ups | 6/ | 8/ | 6/ | |||
| Dumbbell Bench Press | 8/ | 8/ | ||||
| Push-Ups | 8/ | 6/ | ||||
| Good Mornings | 8/ | 8/ | 8/ | |||
| Angled Leg Press | 6/ | 6/ | 8/ | |||
| Split Squats | 6/ | 6/ | 6/ |
| Warm-Down Exercises | Shoulder Flexors 3 sets X 7 reps |
| Sit Ups 3 sets X 6 reps | |
| Lunges 3 sets X 7 reps |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 2 Day: Sat | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Back Dynamic Kicks | |
| Russian Twists | ||
| Heavy/Boxing Bag (2 min. x 3) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Gym Ladder Sit-Ups | 20/ | 20/ | ||||
| Dumbbell Side Bends | 10/ | 15/ | 20/ | |||
| Broomstick Twists | 20/ | 20/ | 15/ | 15/ | ||
| Seated Leg Curls | 8/ | 6/ | 6/ | |||
| Standing Leg Curls | 6/ | 6/ | 6/ | |||
| Leg Extensions | 8/ | 8/ | 8/ | 6/ | ||
| Dumbbell Seated Press | 8/ | 8/ |
| Warm-Down Exercises | Dumbbell Front Raises 3 sets X 6 reps |
| Broomstick Twists 3 sets X 7 reps | |
| Side-to-Side Stretch 3 sets X 10 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 2 Day: Sun | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Height Jumps | |
| Russian Twists | ||
| Reverse Pec Deck |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Cardiovascular | Walking for 15 minutes |
| Warm-Down Exercises | Pull Ups 3 sets X 8 reps |
| V-ups 3 sets X 10 reps | |
| Side-to-Side Stretch 3 sets X 11 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 3 Day: Mon | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Depth Jumps | |
| Step Ups | ||
| Dumbbell Slings |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Specific Bench Sit-Ups | 20/ | 15/ | 15/ | 10/ | ||
| Roman Chair Side Bends | 20/ | 10/ | 10/ | |||
| Pull Ups | 6/ | 6/ | 6/ | 6/ | ||
| Push-Ups | 8/ | 8/ | 8/ | |||
| Bench Press | 8/ | 8/ | 8/ | 6/ | ||
| Seated Calf Raises | 6/ | 8/ | 8/ | |||
| Leg Extensions | 8/ | 6/ | 8/ |
| Warm-Down Exercises | Jogging (5 min.) |
| V-ups 3 sets X 9 reps | |
| Walking Lunge Stretch 3 sets X 10 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 3 Day: Tue | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Back Dynamic Kicks | |
| Hyperextensions | ||
| Pec Deck |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Leg Raises | 10/ | 15/ | 20/ | |||
| Machine Crunches | 20/ | 10/ | 10/ | |||
| Dumbbell Side Bends | 20/ | 20/ | ||||
| Hammer Curls | 8/ | 8/ | 8/ | |||
| Seated EZ-Bar Triceps Extensions | 8/ | 6/ | 6/ | 6/ | ||
| Reverse Curls | 6/ | 8/ | ||||
| Power Squats | 6/ | 6/ | ||||
| Machine Adductions | 8/ | 8/ | 8/ | 6/ | ||
| Standing Leg Curls | 6/ | 8/ | ||||
| Low Pulley Lateral Raises | 8/ | 6/ | ||||
| Low Pulley Front Raises | 6/ | 8/ |
| Cardiovascular | Versa climber for 30 minutes |
| Warm-Down Exercises | Walking (5 min.) |
| Bicycle Crunches 3 sets X 9 reps | |
| Walking Lunge Stretch 3 sets X 12 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 3 Day: Wed | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Back Dynamic Kicks | |
| Step Ups | ||
| Jumping Jacks (1 min. x 3) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Broomstick Twists | 20/ | 10/ | 10/ | |||
| Sit-Ups (Calves Over Bench) | 20/ | 20/ | ||||
| Barbell Shrugs | 8/ | 8/ | ||||
| Cable Crossover Flys | 6/ | 6/ | ||||
| Close_Grip Bench Press | 6/ | 8/ | ||||
| Incline Dumbbell Flys | 6/ | 6/ | 8/ | |||
| Hack Squats | 8/ | 8/ | 6/ | |||
| Back Squats | 8/ | 6/ | 6/ | 6/ | ||
| Split Squats | 8/ | 8/ | 8/ |
| Warm-Down Exercises | Shoulder Flexors 3 sets X 7 reps |
| Sit Ups 3 sets X 10 reps | |
| Deep Breathing with music |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 3 Day: Thu | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Back Dynamic Kicks | |
| Hanging Seratus Crunch | ||
| Shoulder Flexors |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Machine Trunk Rotations | 20/ | 10/ | 20/ | |||
| Machine Crunches | 20/ | 10/ | ||||
| High Pulley Curls | 6/ | 6/ | 6/ | |||
| Reverse Wrist Curls | 6/ | 8/ | 8/ | |||
| One-Arm Reverse Pushdowns | 8/ | 6/ | ||||
| Standing Calf Raises | 8/ | 8/ | 6/ | 6/ | ||
| Seated Calf Raises | 8/ | 8/ | 8/ | 6/ | ||
| Front Press | 8/ | 8/ | 8/ | 6/ | ||
| Nautilus Lateral Raises | 6/ | 8/ | 6/ | |||
| Dumbbell Seated Press | 8/ | 6/ |
| Cardiovascular | Arm Ergometry for 30 minutes |
| Warm-Down Exercises | Shoulder Flexors 3 sets X 8 reps |
| Toe Touches 3 sets X 6 reps | |
| Lunges 3 sets X 9 reps |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 3 Day: Fri | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Standing Leg Curl | |
| Toe Touches | ||
| Heavy/Boxing Bag (2 min. x 3) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Incline Bench Sit_Ups | 10/ | 15/ | 10/ | |||
| Gym Ladder Sit-Ups | 10/ | 15/ | 10/ | |||
| Hanging Leg Raises | 20/ | 10/ | ||||
| Sumo Deadlifts | 8/ | 8/ | ||||
| Lat Pulldowns | 8/ | 8/ | ||||
| Incline Dumbbell Flys | 8/ | 8/ | ||||
| Dumbbell Pullovers | 8/ | 8/ | ||||
| Push-Ups | 8/ | 8/ | 6/ | 6/ | ||
| Dumbbell Squats | 6/ | 8/ | ||||
| Split Squats | 8/ | 8/ | 6/ | 6/ | ||
| Standing Leg Curls | 8/ | 6/ | 6/ |
| Warm-Down Exercises | Jogging (5 min.) |
| V-ups 3 sets X 9 reps | |
| Side-to-Side Stretch 3 sets X 11 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 3 Day: Sat | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Standing Long Jumps | |
| Toe Touches | ||
| Mountain Climbers (1 min. x 3) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Gym Ladder Sit-Ups | 10/ | 10/ | ||||
| Machine Trunk Rotations | 10/ | 15/ | 20/ | |||
| Standing Calf Raises | 8/ | 6/ | 8/ | |||
| Leg Extensions | 6/ | 6/ | ||||
| Dumbbell Squats | 8/ | 8/ | 8/ | 8/ | ||
| One-Dumbbell Front Raises | 8/ | 6/ | 8/ |
| Warm-Down Exercises | Jump Rope (2 min.) |
| Broomstick Twists 3 sets X 7 reps | |
| Front Split Stretch 3 sets X 12 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 3 Day: Sun | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Vertical Jumps | |
| Seated Pulley Rows | ||
| Shoulder Flexors |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Cardiovascular | Rowing for 20 minutes |
| Warm-Down Exercises | Dumbbell Front Raises 3 sets X 6 reps |
| Bicycle Crunches 3 sets X 6 reps | |
| Front Split Stretch 3 sets X 12 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 4 Day: Mon | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Back Dynamic Kicks | |
| Step Ups | ||
| Biking (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Crunches | 20/ | 15/ | 10/ | 10/ | ||
| Dumbbell Side Bends | 10/ | 20/ | ||||
| Lat Pulldowns | 6/ | 6/ | ||||
| Seated Pulley Rows | 6/ | 8/ | ||||
| Stiff-Legged Deadlifts | 6/ | 6/ | ||||
| Cable Crossover Flys | 8/ | 6/ | ||||
| Barbell Pullovers | 8/ | 8/ | 8/ | |||
| Standing Leg Curls | 8/ | 8/ | 8/ | 6/ | ||
| Standing Calf Raises | 8/ | 8/ | 8/ | 6/ | ||
| Cable Adductions | 6/ | 6/ | 8/ |
| Warm-Down Exercises | Jump Rope (2 min.) |
| Bicycle Crunches 3 sets X 7 reps | |
| Chin Up Hangs 3 sets X 11 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 4 Day: Tue | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Floor Hip Extensions | |
| Broomstick Twists | ||
| Walking (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Dumbbell Side Bends | 20/ | 15/ | 15/ | 10/ | ||
| Incline Bench Sit_Ups | 20/ | 15/ | 15/ | 10/ | ||
| Machine Crunches | 15/ | 15/ | 10/ | 10/ | ||
| Seated EZ-Bar Triceps Extensions | 8/ | 8/ | 6/ | 6/ | ||
| Barbell Curls | 8/ | 8/ | 6/ | |||
| Three Part Curls (21s) | 8/ | 8/ | 8/ | 6/ | ||
| One-Leg Toe Raises | 8/ | 6/ | 6/ | 6/ | ||
| Split Squats | 6/ | 8/ | ||||
| Bent-Over Lateral Raises | 8/ | 6/ | 6/ | 6/ |
| Cardiovascular | Stair Stepper for 20 minutes |
| Warm-Down Exercises | Pull Ups 3 sets X 8 reps |
| Hyperextensions 3 sets X 6 reps | |
| Side-to-Side Stretch 3 sets X 12 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 4 Day: Wed | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Split Squat Jumps | |
| Glute Ham Raises | ||
| Jump Rope (2 min. x 3) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Roman Chair Side Bends | 10/ | 15/ | 10/ | |||
| Crunches | 20/ | 20/ | ||||
| Russian Twists | 20/ | 15/ | 15/ | 10/ | ||
| Machine Shrugs | 6/ | 6/ | ||||
| Incline Dumbbell Press | 6/ | 8/ | ||||
| Dumbbell Pullovers | 8/ | 8/ | ||||
| Angled Leg Press | 8/ | 8/ | 6/ | 6/ | ||
| Leg Extensions | 8/ | 6/ | 6/ | 6/ | ||
| Cable Adductions | 6/ | 8/ |
| Warm-Down Exercises | Chin Ups 3 sets X 7 reps |
| Broomstick Twists 3 sets X 6 reps | |
| Side-to-Side Stretch 3 sets X 10 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 4 Day: Thu | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
In-Place Squats (no wt.) | |
| Seated Pulley Rows | ||
| Dumbbell Slings |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Incline Bench Sit_Ups | 20/ | 10/ | ||||
| Broomstick Twists | 15/ | 15/ | 10/ | 10/ | ||
| Machine Crunches | 20/ | 15/ | 20/ | |||
| Reverse Pushdowns | 8/ | 8/ | 8/ | 6/ | ||
| Donkey Calf Raises | 6/ | 8/ | 8/ | |||
| Back Squats | 8/ | 8/ | ||||
| One-Leg Toe Raises | 8/ | 8/ | 6/ | 6/ | ||
| One-Arm Dumbbell Press | 8/ | 8/ | 8/ | 6/ | ||
| Nautilus Lateral Raises | 8/ | 8/ | 8/ | 6/ | ||
| Bent-Over Lateral Raises | 6/ | 6/ |
| Cardiovascular | Versa climber for 10 minutes |
| Warm-Down Exercises | Jogging (5 min.) |
| Step Ups (no wt.) 3 sets X 6 reps | |
| Side-to-Side Stretch 3 sets X 12 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 4 Day: Fri | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Cable Kickbacks | |
| Seated Pulley Rows | ||
| Biking (5 min.) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Russian Twists | 20/ | 10/ | ||||
| Machine Trunk Rotations | 10/ | 15/ | 10/ | |||
| T-Bar Rows | 8/ | 6/ | 6/ | 6/ | ||
| Pec Deck Flys | 6/ | 8/ | 8/ | |||
| Dumbbell Pullovers | 8/ | 6/ | 6/ | 6/ | ||
| Incline Press | 6/ | 8/ | ||||
| Cable Adductions | 8/ | 8/ | ||||
| Lying Leg Curls | 6/ | 8/ |
| Warm-Down Exercises | Jogging (5 min.) |
| Bicycle Crunches 3 sets X 6 reps | |
| Side-to-Side Stretch 3 sets X 11 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 4 Day: Sat | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Front Dynamic Kicks | |
| Sit Ups | ||
| Jumping Jacks (1 min. x 3) |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Roman Chair Side Bends | 20/ | 20/ | 15/ | 15/ | ||
| Incline Bench Sit_Ups | 20/ | 20/ | 15/ | 15/ | ||
| Specific Bench Sit-Ups | 10/ | 10/ | 20/ | |||
| Split Squats | 8/ | 8/ | 6/ | 6/ | ||
| Power Squats | 8/ | 6/ | ||||
| Front Press | 8/ | 8/ | ||||
| Low Pulley Front Raises | 8/ | 8/ |
| Warm-Down Exercises | Dumbbell Front Raises 3 sets X 9 reps |
| Bicycle Crunches 3 sets X 9 reps | |
| Walking Lunge Stretch 3 sets X 12 seconds |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.
|
Name: Keira | Trainer: MyHAF |
| Week: 4 Day: Sun | Duration (min): | |
| Warmup Exercises – 3 sets for 8 reps per exercise unless otherwise noted |
Vertical Jumps | |
| Dumbbell Side Bends | ||
| Chin Ups |
| Core Exercises | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|
| Cardiovascular | Arm Ergometry for 20 minutes |
| Warm-Down Exercises | Jogging (5 min.) |
| Sit Ups 3 sets X 6 reps | |
| Deep Breathing with music |
Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC..
