! KH!Winter!Challenge!–!Weeks!

4&8
! ! !
Workout 1- Legs, Calves, Cardio

Forward to reverse lunge x Narrow stance leg press- Bring a set of

dumbbells over to the leg press and complete 10 reps #khfxrlunge on each
leg. Then immediately complete 10-12 reps leg press. Place feet in the center
of the platform, feet shoulder width or slightly closer together. 5 sets of each.

Leg extensions x Duck walk- Bring a dumbbell over to the leg extension
machine, a medium weight for these. Complete 12-15 reps leg extensions then
immediately pick up your dumbbell and duck walk for 30 seconds. Stay low
and keep tension on your quads! 5 sets of each #khduckwalk

• Dumbbell front squats x Adductor- Bring a set of dumbbells over to the

adductor machine. Hold the dumbbells up under your chin and complete 10
front squats, then immediately complete 12-15 reps adductor. 5 sets of each.
#khdbfrontsquat

Calf raises- 3 sets of 30. 10 reps toes in, 10 reps toes out, 10 reps toes
straight. #khcalfraise #khcalfraisealt

Cardio- Week 4: Complete 25 minutes stairmaster.

Week 8: Complete 30 minutes stairmaster.

Go as hard as you can handle it. Aim for 70-90 steps per minute.

Workout 2- Chest, Shoulders, Biceps

Incline dumbbell press x Incline push ups- Set a bench to a medium incline
and complete 10 dumbbell presses, then immediately use the back of the
bench and do 10 push ups or go until failure if you can t get 10. 4 sets of each.
#khinclinepress #khinclinepushups

• 90° fly x Front double bicep curl- Set the cables to the highest setting and
attach a single handle to each. Grab the handles, stand in the center of the
cables and bend over to 90°. Complete 10 flys then immediately stand up and
complete 10 front double bicep curls. 4 sets of each. #kh90fly
#khfrontdoublebi

This plan was purchased by Tania Caloca

Genovevo Rivas Guillén 203, Madero, Tamaulipas 89510 MX
(833) 381-8076 - Tania.caloca@gmail.com
Copying, sharing or other unauthorized use of this plan is prohibited.
! Seated curl x Shoulder press- Sit on a bench and complete 10 dumbbell curls
! ! presses. 4 sets of each. #khcurlxpress
then 10 shoulder

Front raise x Mario karts x Plate curls- Use a 10-25lb plate and complete 10
front raises, 10 Mario karts then 10 plate curls. 4 sets #khfrxmkxpc

CORE: Advanced ab circuit. Do as many as you can even if you can’t get the full
number of reps! Rest after each completed round, not between exercises! 4 total
rounds.

• Kayak Russian twists - 10 reps each side #khkayakrt

• Decline dragonflies- 10 reps #khdeclinedragonflies
• Decline hip raises- 10 reps #khdeclinehipraise
• Decline flutter kicks - 10 reps each leg #khflutterkicks

Workout 3- Back, Triceps

Underhand lat pull down x Tricep push downs - Attach a bar to the highest
cable setting and sit on the floor. Complete 10 pull downs and keep your core tight
the entire time. Stand and immediately complete 12 tricep pushdowns. 4 sets of
each. #khfloorlpxpd

Together rows x Overhead tricep extension- Hold a dumbbell in each hand and
bend over to 90 . Drive your elbows back and squeeze your back for 10 reps. Drop
one dumbbell then complete 10 overhead tricep extensions. 4 sets of each.
#khtogetherrows #khohtricep

Seated rope row x Lying rope pullover- Attach a rope to your seated cable row.
Complete 10 rows. Then, lie on your back with your head towards the weights.
Reach up, grab the rope, scoot down to the bottom of the bench so the weight
doesn t hit every rep. Keep a slight bend in your elbows, press them down and
squeeze your lats for 10 reps. 4 sets of each. #khroperow #khropepo

Stabilized single arm row x Cross body tricep extension- Attach a single
handle to a cable set at chest height. Complete 10 rows on each arm, then
complete 10 cross body tricep extensions on each arm. 4 sets of each.
#khcrossbodycabletri #khsinglestablerow

Cardio- Week 4: Complete 25 minutes on the spin bike as follows:

-Minutes 1-5 warm up at normal pace.
-At 5min mark increase resistance and complete a 30 second sprint,
all out as hard and fast as you can pedal. Go back to normal pace for
1 minute. Repeat that sequence 6x. Continue at a normal pace until
you reach the 25-minute mark.

This plan was purchased by Tania Caloca

Genovevo Rivas Guillén 203, Madero, Tamaulipas 89510 MX
(833) 381-8076 - Tania.caloca@gmail.com
Copying, sharing or other unauthorized use of this plan is prohibited.
! Week 8: Complete 30 minutes on the spin bike as follows:
! !
-Minutes 1-5 warm up at normal pace.
-At 5min mark increase resistance and complete a 30 second sprint,
all out as hard and fast as you can pedal. Go back to normal pace for
1 minute. Repeat that sequence 8x. Continue at a normal pace until
you reach the 30-minute mark.

Workout 4- Legs, Calves

Sumo smith deadlifts x Smith RDL s- Complete 10 sumo deadlifts on the smith
machine, focus on driving hips forward and squeezing glutes at the top. The
immediately step together and complete 10 RDL s on the smith machine. Keep the
bar touching your legs the entire time. 4 sets of each. #khsmithsumodeads
#khsmithsumoxrdl

Cable deadlift x Cable ice skaters- Attach a close grip handle to a cable set at
the lowest setting. Set the weight relatively high so it helps hold you up. Take a
few steps back, allow the weight to pull you forward, squeeze your glutes and
drive your hips forward for 10 reps, then immediately complete 10 ice skaters. 4
sets of each. #khcdlxcis #khcabledl

• Dumbbell split squats x Banded hip thrusts- Complete 10 reps on each leg,
holding a dumbbell in each hand. Then, place your loop band just over your knees
and complete 15 hip thrusts (add weight if you want.) Drive with your hips and
squeeze your glutes for a 1-2 second hold at the top. 4 sets of each.
#khsplitsquats #khhtband

• Cable kickbacks x Side kicks- Attach an ankle cuff to the cable set at the lowest
setting. Bend over so your upper body is even with the floor (important for
preventing lower back tightness), keep your hips neutral and do not twist or open
up to the side. Kick back, squeeze your glute and repeat for 10 reps, then kick to
the side for 10 reps in an abduction motion. Repeat on the opposite side. 4 sets of
each, on each leg. #khcablekickbacks #khcablesidekicks

• Calf raises- Standing or seated, your preference. 4 sets of 15-20 reps.

#khcalfraise

Workout 5- Arms, Shoulders

• Seated Arnold press x Band pull aparts - Seated on a bench with a dumbbell in
each hand. Hold the dumbbells in front of your face, palms facing you. Press them
up and rotate your arms on the way up, so at the top your palms are facing
forward for 10 reps, then immediately complete 15 band pull aparts. 4 sets of
each. #kharnoldpress #khrdband

This plan was purchased by Tania Caloca

Genovevo Rivas Guillén 203, Madero, Tamaulipas 89510 MX
(833) 381-8076 - Tania.caloca@gmail.com
Copying, sharing or other unauthorized use of this plan is prohibited.
 ! Rope curls x Overhead tricep extension- Attach a rope to the lowest cable
! setting. Complete 10 rope curls, then turn around and complete 10 overhead
! tricep extensions. 4 sets of each. #khropecurls #khropetricepext

• Concentration curls x Dips- Hold a dumbbell in one hand and sit on a bench.
Place that elbow on the inside of your knee and allow the dumbbell to hang
straight down. Complete 10 reps on each arm, really squeeze your bicep at the
top. After completing 10 on each arm, complete 15 dips on your bench. 4 sets of
each. #khconcurl #khdips

• Big 50- Complete the following with NO BREAK between exercises, only rest after
all 50 reps are completed. 10 front raises, 10 side raises, 10 bent over reverse
flys, 10 upright rows, 10 curl to press. Repeat that sequence 2x. #khbig50

Cardio- Week 4: Complete 25 minutes on the treadmill as follows:

-Minutes 1-5 warm up at normal walking pace, slight incline.
-At 5min mark complete a 30 second sprint, all out as hard and fast
as you can. Go back to normal pace for 1 minute. Repeat that
sequence 6x. Continue at a normal pace until you reach the 25-
minute mark.

Week 8: Complete 30 minutes on the treadmill as follows:

-Minutes 1-5 warm up at normal walking pace, slight incline.
-At 5min mark complete a 30 second sprint, all out as hard and fast
as you can. Go back to normal pace for 1 minute. Repeat that
sequence 8x. Continue at a normal pace until you reach the 30-
minute mark.

This plan was purchased by Tania Caloca

Genovevo Rivas Guillén 203, Madero, Tamaulipas 89510 MX
(833) 381-8076 - Tania.caloca@gmail.com
Copying, sharing or other unauthorized use of this plan is prohibited.

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