Sample Workout Program to Help You Burn Fat and Build Muscle!
You want to lose weight? More specifically lose fat, right?
Put on a little muscle?
Just get smaller?
This program will help you with those things with a fine balance of cardio and strength training. Now, go heavy – hit it hard! Sweat your butt off! Get sore! Put in some hard work and you can and WILL achieve your goals!!
Day 1: Chest/ Back Strength Day
Warm Up Stretch
Circuit 1 – Three Times
High Plank, shoulder taps x 10 each
Crab Taps x 10 each
Squat/ Inchworm/ Push up x 8 (combo move)
Circuit 2 – Three Times
Chest Flyes on SB x 10
Incline Push ups x 15
lat pulldown bar x 12
Jumping Jacks x 20
Circuit 3 – Three Times
Alternating rows x 12 each arm (seated or split stance)
SB Rollouts x 12
SB Tuck/ Push ups x 10
Burpee x 10
stretch
*Bonus – perform 3 sets of 10 chin ups during this workout, then head over towww.facebook.com/thegetinshapegirl to tell us how badass you are!! :)
Day 2: Cardio Day
Choose your cardio! Run a few miles. Try Zumba. Climb stairs – inside on the stairmaster or outside at a stadium. Just get your sweat on and get your heart rate up!
Day 3: Legs/ Abs Strength Day
Legs & Abs Workout
Warm Up Stretch
Circuit 1 – Three Times
Lying on back, scissor kicks x 30 sec
Lying on back, flutter kicks x 30 sec
Squats x 30 sec
Wall sit x 30 sec
Circuit 2 – Three Times
Alternating forward lunges x 12 each leg
SB Hamstring curls x 12 each leg
Broad Jumps x 12
Reverse Crunch x 15
Circuit 3 – Three Times
Wide Leg Squat x 15
Medball Jacks x 10
Side Plank dips x 10 each side
Crunches x 20
stretch
*Bonus – perform 100 calf raises during this workout
Day 4: Cardio Day
Day 5: Cardio Day
Shoulders & Arms workout
Warm Up Stretch
Circuit 1 – Three Times
Walking plank x 20 (high plank/ low plank)
High Plank, knees to elbows x 10 each
Side Plank x 30 sec each side
Circuit 2 – Three Times
Arnold Press, standing on blue side of bosu or seated on SB x 12
Lateral raises x 12
Upright rows x 12
X-climbers x 20 each leg (flipped upside down Bosu if available)
Circuit 3 – FOUR Times
Skull Crushers on SB x 12
Tricep Overhead extensions x 15
Circuit 4 – FOUR Times
Alternating bicep curls x 10 each
2-arm hammer curls x 15
stretch
*Bonus – perform 3 sets of 15 tricep dips during this workout
Day 6: Cardio Day
Day 7: Rest Day
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