WORKOUT DAYS:

Every week there will be 5 workouts of a body part listed...

For those of you who will make it to the gym 5 or 6 days... just do each body part a different day.

YOU NEED TO BE EXERCISING AT LEAST 4+ DAYS A WEEK! This means an At the Gym workout, Fit at Home workout, and Cardiokilla at LEAST 4 times a week!

Lifting should take you no more than 40 minutes. Incorporate a Cardiokilla AFTER each lifting session.

You can either rotate the body parts you workout bi-weekly (shoulders, bis, legs - this week & back, chest, legs - next week) 

Another method would be to double up on workouts per day (shoulders & back one day, legs & abs one day, bis & chest one day, & also incorporating  cardio after the workouts).

 

WORKOUT:

The workouts are created by me and updated every week.

The workouts are meant to be difficult and challenging.

...but if you can't make it through all of the rounds just yet - don't worry!

You will be working yourself UP to that point! Focus on quality reps & rounds, without worrying if you finish the whole thing or not!

You want to choose a weight that is challenging for you; moderate in the beginning of the set and becomes more difficult as you get to reps 15-20.

If you can do 20 reps without struggle...

THEN THE WEIGHT IS TOO LIGHT! 

 

CARDIO MOVEMENT:

There is a cardio movement listed between each set of exercises.
For example: Toe taps, pop squats, high knees, pushups, etc.
You want to do a set of these cardio movements during each round to keep your heart rate up & burning body-fat during your workout.

 

HOW TO DO THE WORKOUT:

DO THE WORKOUT EXACTLY AS IT READS!

EXAMPLE: 3 Rounds of 20 Reps: 
Round 1: Exercise 1. Exercise 2. Cardio Movement
Round 2: Exercise 1. Exercise 2. Cardio Movement
Round 3: Exercise 1. Exercise 2. Cardio Movement
Then move on to NEXT "GROUP" of exercises.

 

REST:

Between sets, you can rest for the amount of time that is necessary for you... 

BUT REMEMBER....

THE HARDER YOU WORK - THE FASTER YOU'LL HAVE RESULTS!!

Don't be that person who works out for 2 min, then rests & chit chats for the next 10 minutes!

You're here to get a JOB DONE!

 

ABS WORKOUTS: 

Simply add 10 minutes worth of Abs  2+ times a week to the end of your workout before you move on to cardio.

 

TUTORIAL VIDEOS:

If you are unfamiliar with an exercise or cardio movement, there are videos listed below the workout that correlate with that specific workout for that week.

I recommend watching that day's tutorial videos BEFORE your workout while warming up on a cardio machine, then you only have to stop to look at them during your workout if you need a recap.

UPDATES:

Refresh your App every Friday Evening for new workouts of the week!