Tip of the week: Instead of juice or soda, drink more water instead. Go on a 30 day challenge where you only drink water.
The goal for the weight exercises is to pick a weight that you can do 12 repetitions of that exercise with moderate ease.
If you missed the previous weeks’ workouts here are the links: Week 1 Week 2 Week 3 Week 4
Be sure to subscribe to receive weekly updates on the new workouts for the week, comment and like the post!
This Week’s Workouts:
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Day
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1
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2
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3
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4
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Strength Training
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- 20 wide-grip pull-ups
- 15 shoulders’-width-apart pull-ups
- 3 sets by 12 repetitions of dumbbell shoulder press
- 3 sets by 12 repetitions of cable lat pulldown
- 3 sets by 12 repetitions of dumbbell lateral raises
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- 4 sets by 10 repetitions of bench press
- 3 sets by 12 repetitions of incline dumbell fly
- 3 sets by 10 repetitions of cable crossovers
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- 4 sets by 10 repetitions of squat
- 3 sets by 12 repetitions of leg curls
- 3 sets by 12 repetitions of leg extensions
- 2 sets by 20 repetitions of forward lunges (10 each leg)
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- 20 chin-up pull-ups
- 15 hammer style pull-ups
- 4 sets by 10 repetitions of dumbbell curls
- 20 dips
- 3 sets by 12 repetitions of tricep pressdown
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Cardio Activity
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- 1.5 miles of running plus another mile of walking
- 15 – 20 mins stationary bike (If you have access to one). Increase the resistance level from the prior week by 1 level.
- 15 – 20 mins elliptical or stair-stepper (If you have access to one). Increase the resistance level from the prior week by 1 level.
- 3 sets of 20-25 crunches
- 3 sets of 15-25 push-ups (or modified push-ups)
- 2 sets of 45 second side planks (each side)
- 20 burpees
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- warm up with 1.5 miles on the stationary bike
- 2 mile run on either treadmill or flat track (that’s 4 laps for an outdoor and 8 laps for a smaller indoor)
- 2 sets of 1 minute 6 inch leg raise (lying flat on your back)
- 3 sets of 20 side crunches (each side)
- 4 sets of 25-30 push-ups (or modified push-ups)
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- 30 minutes stationary bike minutes stationary bike
- 30 minutes elliptical or stair stepper
- 3 sets of 25 full sit-ups
- 4 sets of 25-30 push-ups (or modified push-ups)
- 2 sets of 70 second planks
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- warm up with 1.5 miles on the stationary bike
- 2 mile run on either treadmill or flat track
- 3 sets of 25 – 30 push-ups (or modified push-ups)
- 2 sets of 30 bicycle kicks (elbow to knee; each side)
- 3 sets of 15 Superman back exercises
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For those who do not have access to a gym:
- 200 – 250 push-ups by the end of the week.
- 30 – 40 pull-ups by the end of the week.
- 50 – 60 dips by the end of the week.
- 80 weightless squats by the end of the week.
- 300 sit-ups by the end of the week.
- 50 forward lunges (each leg)
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