Here is a weekly workout guide that combines strength training and cardio. Boo Ya!
P.S. I made this workout for one of my friends that wanted to look HOT for her upcoming wedding.
Monday:
Strength Training –
•Warm Up for 10 Minutes (Any Cardio Machine)
•Lateral Raises (5 lbs. x 12 Reps.)
•Lunges ( No weight x 12 Reps. on each leg)
•Tricep Dips (On Bench 15 Reps.)
•REPEAT!
•Elliptical (2 minutes on level 10 as fast as you can go)
•Chest Flies (8 lbs. x 12 Reps.)
•Bicep Curls (5 lbs. x 12 Reps.)
•REPEAT!
•Treadmill
30 seconds: Incline 2.5 at 5.0 speed
30 seconds: Incline 3.0 at 5.0 speed
30 seconds: Incline 3.5 at 5.0 speed
30 seconds: Incline 4.0 at 5.0 speed
•Upright Row (5 lbs. x 12 Reps.)
•Shoulder Press (5 lbs x 12 Reps.)
•REPEAT!
•Planks
Front Plank for 30 seconds
Side Planks for 15 seconds each
•25 Sit-ups
Cardio:
25 Minutes (Any Cardio Machine)
Tuesday:
Cardio for 60 minutes (Run, Walk, Hike, Class at Gym)
Wednesday:
Strength Training –
•Warm Up for 10 Minutes (Any Cardio Machine)
•Shoulder Press (5 lbs. x 12 Reps.)
•Squat Jumps ( No weight x 12 Reps. on each leg)
•Tricep Dips (On Bench 15 Reps.)
•REPEAT!
•Elliptical (2 minutes on level 10 as fast as you can go)
•Chest Press (8 lbs. x 12 Reps.)
•Hammer Curls (5 lbs. x 12 Reps.)
•REPEAT
•Treadmill
30 seconds: Incline 2.5 at 5.0 speed
30 seconds: Incline 3.0 at 5.0 speed
30 seconds: Incline 3.5 at 5.0 speed
30 seconds: Incline 4.0 at 5.0 speed
•One-Armed Row (5 lbs. x 12 Reps.)
•Pushups (12 Reps.)
•REPEAT
•Planks
Front Plank for 30 seconds
Side Planks for 15 seconds each
•25 Sit-ups
Cardio:
25 Minutes (Any Cardio Machine)
Thursday:
Cardio for 60 minutes (Run, Walk, Hike, Class at Gym)
Friday:
Strength Training –
•Warm Up for 10 Minutes (Any Cardio Machine)
•Lateral Raises (5 lbs. x 12 Reps.)
•Lunges ( No weight x 12 Reps. on each leg)
•Tricep Dips (On Bench 15 Reps.)
•REPEAT!
•Elliptical (2 minutes on level 10 as fast as you can go)
•Chest Flies (8 lbs. x 12 Reps.)
•Bicep Curls (5 lbs. x 12 Reps.)
•REPEAT!
•Treadmill
30 seconds: Incline 2.5 at 5.0 speed
30 seconds: Incline 3.0 at 5.0 speed
30 seconds: Incline 3.5 at 5.0 speed
30 seconds: Incline 4.0 at 5.0 speed
•Upright Row (5 lbs. x 12 Reps.)
•Shoulder Press (5 lbs x 12 Reps.)
•REPEAT!
•Planks
Front Plank for 30 seconds
Side Planks for 15 seconds each
•25 Sit-ups
Cardio:
25 Minutes (Any Cardio Machine)
Saturday:
Cardio for 60 minutes (Run, Walk, Hike, Class at Gym)
Sunday:
Have some R&R time (rest and relaxation) 🙂
