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Week 1
VigorActive
Posts: 3 Member
Day 1:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
Walking lunges (30 steps), Pushups (toes or knees, max reps) X 2 sets
Concept 2 Rower: 1000 Meters
Dumbbell Squats (2 DB’s, 12 reps), Overhead dumbbell press (12 reps) X 2 sets
Stepmill: 3 minutes (no hanging on)
Seated Row (12 reps), Cable Tricep Ext. (12 reps) X 2 sets
Treadmill: 1 mile
Barbell deadlift (12 reps), Dumbbell Bicep Curl (12reps) X 2 sets
Day 2:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
20 Crunches, 60 second plank
20 Crunches, 30 second plank
Treadmill intervals: ½ mile at fasted speed possible, 2 minute recovery walk X 6
20 Bicycle Kicks, 20 second side plank (right)
20 Bicycle Kicks, 20 second side plank (left)
Day 3:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
Walking lunges (30 steps), Pushups (toes or knees, max reps) X 2 sets
Concept 2 Rower: 1000 Meters
Dumbbell Squats (2 DB’s, 12 reps), Overhead dumbbell press (12 reps) X 2 sets
Stepmill: 3 minutes (no hanging on)
Seated Row (12 reps), Cable Tricep Ext. (12 reps) X 2 sets
Treadmill: 1 mile
Barbell deadlift (12 reps), Dumbbell Bicep Curl (12reps) X 2 sets
Day 4:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
Criss-cross mountain climbers (20), Crunches (15) X 2
Stepmill: 25 minutes
Gorilla ropes (alternating waves x 30), Med ball slam (12) X 2
Day 5:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
Walking lunges (30 steps), Pushups (toes or knees, max reps) X 2 sets
Concept 2 Rower: 1000 Meters
Dumbbell Squats (2 DB’s, 12 reps), Overhead dumbbell press (12 reps) X 2 sets
Stepmill: 3 minutes (no hanging on)
Seated Row (12 reps), Cable Tricep Ext. (12 reps) X 2 sets
Treadmill: 1 mile
Barbell deadlift (12 reps), Dumbbell Bicep Curl (12reps) X 2 sets
5 minute warm-up on Treadmill, Elliptical, or Stepmill
Walking lunges (30 steps), Pushups (toes or knees, max reps) X 2 sets
Concept 2 Rower: 1000 Meters
Dumbbell Squats (2 DB’s, 12 reps), Overhead dumbbell press (12 reps) X 2 sets
Stepmill: 3 minutes (no hanging on)
Seated Row (12 reps), Cable Tricep Ext. (12 reps) X 2 sets
Treadmill: 1 mile
Barbell deadlift (12 reps), Dumbbell Bicep Curl (12reps) X 2 sets
Day 2:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
20 Crunches, 60 second plank
20 Crunches, 30 second plank
Treadmill intervals: ½ mile at fasted speed possible, 2 minute recovery walk X 6
20 Bicycle Kicks, 20 second side plank (right)
20 Bicycle Kicks, 20 second side plank (left)
Day 3:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
Walking lunges (30 steps), Pushups (toes or knees, max reps) X 2 sets
Concept 2 Rower: 1000 Meters
Dumbbell Squats (2 DB’s, 12 reps), Overhead dumbbell press (12 reps) X 2 sets
Stepmill: 3 minutes (no hanging on)
Seated Row (12 reps), Cable Tricep Ext. (12 reps) X 2 sets
Treadmill: 1 mile
Barbell deadlift (12 reps), Dumbbell Bicep Curl (12reps) X 2 sets
Day 4:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
Criss-cross mountain climbers (20), Crunches (15) X 2
Stepmill: 25 minutes
Gorilla ropes (alternating waves x 30), Med ball slam (12) X 2
Day 5:
5 minute warm-up on Treadmill, Elliptical, or Stepmill
Walking lunges (30 steps), Pushups (toes or knees, max reps) X 2 sets
Concept 2 Rower: 1000 Meters
Dumbbell Squats (2 DB’s, 12 reps), Overhead dumbbell press (12 reps) X 2 sets
Stepmill: 3 minutes (no hanging on)
Seated Row (12 reps), Cable Tricep Ext. (12 reps) X 2 sets
Treadmill: 1 mile
Barbell deadlift (12 reps), Dumbbell Bicep Curl (12reps) X 2 sets
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