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Day 1: Upper Body Circuit/Abs


Complete 4-6 rounds of the entire circuit. Take 2
minutes of rest between each round.
**Challenge yourself! Once you have completed one
workout, move right to the next one. Only rest when the
round is over.**
Sun Gods (Forward, Backward, Front, Above Head) 20 reps each way
-Stretch your arms out to your side and rotate them from your
shoulders in a circular motion. Move your arms straight out in
front and perform the same motion. Same motion for when they are
above your head.
Push-Ups 20 Reps
-Use your knees for assisted push-ups until you feel that you can
challenge yourself for the real deal push up. Back straight head
forward and arms locked tight at the top!
Shoulder Presses 20 Reps (can be done with light weights if
desired)
-Begin with your hands up. Use the raise the roof motion, keep
your palms facing forward as you raise your hands to touch them
together at the top. Move slow and steady.
Bench Dips 15 Reps
-For this workout you may either a bench or a chair to do the
movement. Start with your hands placed behind your hips on the
chair or bench. Going down slowly, make sure to keep your back
straight while coming back up.

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DAY 2: Lower Body Circuit/Abs


Complete 4-6 rounds of the entire circuit. Take 2
minutes of rest between each round.
**Challenge yourself! Once you have completed one
workout, move right to the next one. Only rest when the
round is over.**
Air Squats 20 Reps
-This is a basic squat. Begin in the standing position. Keeping
your knees behind your toes, go down into a squat position, low
enough that your thighs are parallel to the floor. While
performing the squat, your arms should be out in front of you or
above your head.
Alternating Lunges 10 Reps (each leg)
-The lunge is performed by stepping one foot out in front of you
while keeping the other stretched out behind you and going down
into the lunge positon. Once you have reached a full stretch,
come up slowly then repeat with the opposite leg. This is one
Rep.
Calf Raises 40 Reps
-Simple calf workout. While standing and facing forward, place
both your hands on your hips. Raise your heals until you are on
you tip-toes. Hold at the top and go back down slowly.
Smurph Jacks/Jumpings Jacks 20 Reps
-The Smurph jack is the same as a jumping jack, except you stay
down in the squat position for the whole movement. Keep your
knees behind your toes as in a regular squat position. This is a
great way to tone your thighs and glutes (booty). BE CAREFUL! If
you cannot perform the Smurph movements in its entirety without
pain then just do regular jumping jacks.
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DAY 2: Contd
Dirty Dogs 20 Reps (each leg)
-This movement is what it seems like, a dirty dog taking a break
on a fire hydrant. Begin on your knees with your back straight
and palms down in front of you. Lift your leg to the side while
keeping your knee bent. Make sure that you lift the whole leg at
the time same time for proper form. Switch legs after 20 Reps.
Donkey Kicks 20 Reps (each leg)
-Begin on your knees and kick your leg straight back and up
keeping your toes pointed towards the ground. Keep your back
straight and your chin up!

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DAY 3: Full Body Pyramid


Complete as many rounds as you can in 30 minutes. Rest
for 2 minutes between each round.
**Challenge yourself! Once you have completed one
workout, move right to the next one. Only rest when the
round is over. **
Mountain Climbers 10 Reps
-On all 4s, bring your knees to your elbows. Alternate knees
until each leg gets 5 Reps. Imagine a man climbing a mountain.
Bingo!
Burpees 15 Reps
-This is a compound movement. Begin from standing position. Go
down until your palms are on the floor in front of you. Kick both
feet back until you are in the push-up position. Reverse the
movement until you are standing again. This is one Rep.
Push-Ups 20 Reps
-Assisted (On knees) or regular. REMEMBER CHALLENGE YOURSELF!
Jumping Jacks 30 Reps
Air Squats 40 Reps
Lunges 30 Reps (Each Leg)
Dips 25 Reps (Use a chair or bench)
Burpees 15 Reps
Mountain Climbers 10 Reps

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Day 4: HIIT/Abs
Perform each exercise for 30 Seconds. Complete 4-6
rounds. Rest for 2 minutes between each workout.
**Challenge yourself! Once you have completed one
workout, move right to the next one. Only rest when the
round is over.**
Shoulder Press into Burpee
-The Shoulder Press from Day 1s workout blended with a Burpee.
You can do it!!
Jumping Jacks
Mountain Climbers
Split Squat Jumps
-Go down into the lunge positon. Jump from the bottom and switch
legs and go back down.
Push-Ups
-Assisted or Regular.
Squat Jumps
-Go down into a squat position keeping your knees behind your
toes. Jump from the bottom of the squat and land softly and
repeat.
Right Side Plank
-Place your right elbow on the floor and keep your hips straight
and off the floor. You may either lift your opposite arm straight
in the air or keep it at your side. Never put your hand on you
hip or on the floor or anything.

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Left Side Plank
-Same as above plank just switch sides.

AB WORKOUTS: Use these ab workouts with the


corresponding days.
Repeat this circuit 3 times, resting for 2 minutes
between each round.
**Challenge yourself! Once you have completed one
workout, move right to the next one. Only rest when the
round is over.**
Russian Twists 15 Reps (Each side)
-Begin sitting down with your feet crossed and off the floor.
Twist your torso at the hips and touch the floor on each side of
you. This is 1 Rep.
Reverse Crunches 15 Reps
-Begin lying down with your hands resting on the back of your
head and look straight up to the ceiling. Do not pull your head
forward! Lift your feet off the ground while bring your knees
towards your chest.
Pike Crunches 15 Reps
-Begin lying down with your feet up straight in the air and
together. Try to touch your toes as you crunch. Be sure to lift
your shoulder clades from the floor into the movement.
Crunch 15 Reps (Holding a light weight on your chest on above
your head)
-Keep your eyes on the ceiling and cradle your head. Do not pull
on your head. Be sure to lift your shoulder blades from the floor
into the movement.
Front Plank (Hold for as long as possible)

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-Place both elbows on the floor under you. Keep your back
straight and your chin up. Let the sweat drip and remain still.