General Guidelines
- Warm-Up (5 minutes each day): Start with dynamic movements to prep your body.
- 1 min: High knees
- 1 min: Arm circles + torso twists
- 1 min: Jumping jacks
- 1 min: Butt kicks
- 1 min: Light jogging in place
- Cool-Down (5 minutes each day): End with static stretches to aid recovery.
- Hamstring stretch (30 sec per leg)
- Quad stretch (30 sec per leg)
- Chest opener (30 sec)
- Cat-cow stretch (1 min)
- Child’s pose (1 min)
- Intensity: Push to a 7–8 out of 10 effort level during work intervals (you should be breathing hard but able to say a few words).
- Rest: Take 15–20 seconds between exercises and 30–60 seconds between circuits.
- Equipment: None required. Optional: Yoga mat for comfort.
- Hydration: Drink water before, during, and after each session.
Day 1: Lower Body + Cardio Focus (35 minutes)
Muscles Targeted: Quads, hamstrings, glutes, calves, core
Format: Circuit-style, repeat 4 times (including warm-up and cool-down, ~35 min)
Circuit (7–8 min per round, 30–60 sec rest between rounds):
- Squat Jumps (45 sec)
Stand with feet hip-width apart, squat down, then explode upward into a jump. Land softly and repeat.
Tip: Keep knees tracking over toes; engage core for stability.
Cardio Boost: Explosive jumps elevate heart rate.
- Alternating Lunges (45 sec)
Step forward into a lunge, keeping front knee over ankle, back knee toward floor. Alternate legs with a slight hop for cardio.
Tip: Push through front heel to stand; keep torso upright.
- Mountain Climbers (45 sec)
In a high plank, drive knees toward chest alternately at a fast pace.
Tip: Keep hips level; engage core to avoid bouncing.
Cardio Boost: High-intensity movement spikes heart rate.
- Skater Jumps (45 sec)
Leap laterally to one side, landing on one leg with the other crossing behind. Alternate sides in a skating motion.
Tip: Stay low for balance; swing arms for momentum.
- Plank Jacks (45 sec)
In a forearm plank, jump feet out and in like a jumping jack while keeping core tight.
Tip: Avoid letting hips sag; move feet quickly for cardio.
Rest 30–60 sec after each circuit. Complete 4 rounds, then cool down.
Day 2: Upper Body + Core + Cardio Focus (35 minutes)
Muscles Targeted: Chest, shoulders, triceps, back, core
Format: AMRAP (As Many Rounds As Possible) in 25 min, bookended by warm-up and cool-down
Exercises (perform each for 40 sec work, 15 sec rest, moving through continuously):
- Burpees (40 sec)
From standing, squat, place hands on floor, jump back to plank, jump feet back in, and leap upward.
Tip: Keep movements fluid; modify by stepping back instead of jumping.
Cardio Boost: Full-body move maximizes heart rate.
- Push-Up to Plank (40 sec)
Perform a push-up, then shift to a high plank by lifting one hand at a time. Alternate between push-up and plank.
Tip: Keep body in a straight line; modify on knees if needed.
- Bicycle Crunches (40 sec)
Lie on back, hands behind head, and alternate bringing opposite elbow to knee while extending the other leg.
Tip: Move with control; don’t pull neck.
Cardio Boost: Fast pace keeps heart rate up.
- Tricep Dips (Floor Variation) (40 sec)
Sit on floor, knees bent, hands behind hips with fingers forward. Lift hips and bend elbows to dip, then extend arms.
Tip: Keep shoulders away from ears; engage core.
- High Knees (40 sec)
Run in place, driving knees toward chest as fast as possible.
Tip: Pump arms; land lightly on toes.
Cardio Boost: Intense sprint-like movement.
Track rounds completed for progress. Stop at 25 min, then cool down.
Day 3: Total Body + Cardio Focus (35 minutes)
Muscles Targeted: Full body (legs, core, upper body)
Format: Tabata-style (20 sec work, 10 sec rest, 8 rounds per exercise, ~4 min per exercise block)
Exercises (complete one exercise block before moving to the next, 30 sec rest between blocks):
- Squat to Knee Drive (4 min: 8 rounds of 20 sec on, 10 sec off)
Squat, then stand and drive one knee toward chest. Alternate knees each rep.
Tip: Engage glutes in squat; use arms for balance.
Cardio Boost: Knee drive adds dynamic movement.
- Spiderman Plank (4 min: 8 rounds of 20 sec on, 10 sec off)
In a high plank, bring one knee toward same-side elbow, then switch sides alternately.
Tip: Keep hips stable; move quickly but with control.
Cardio Boost: Fast alternating engages core and heart.
- Jumping Jacks (4 min: 8 rounds of 20 sec on, 10 sec off)
Classic jumping jacks, moving arms and legs in sync.
Tip: Stay light on feet; keep pace brisk.
Cardio Boost: Simple but effective for sustained heart rate.
- Bear Crawl (4 min: 8 rounds of 20 sec on, 10 sec off)
In a tabletop position (hands under shoulders, knees under hips), hover knees off floor and crawl forward/backward.
Tip: Keep back flat; move opposite arm/leg together.
Cardio Boost: Constant tension spikes heart rate.
Total work time ~16 min. With warm-up, cool-down, and rest between blocks, ~35 min.
Progression Tips
- Track Performance: Note rounds completed (Day 2) or how strong you feel to gauge improvement.
- Increase Intensity: Shorten rest periods by 5–10 sec or add 1 round (Day 1) over time.
- Modify as Needed: For lower intensity, reduce work time (e.g., 30 sec instead of 45 sec) or step instead of jump. For higher intensity, increase speed or add a 5th round on Day 1.
- Rest Days: Take at least 1 day off between sessions (e.g., Mon/Wed/Fri) or do light activity like walking/stretching.
Why This Works
- Day 1 emphasizes lower body and cardio with explosive movements like squat jumps, hitting glutes and quads while keeping heart rate elevated.
- Day 2 shifts to upper body and core, using burpees and push-ups for strength and cardio, with AMRAP to challenge endurance.
- Day 3 ties it all together with a total-body Tabata, ensuring high intensity and full muscle engagement in a short time.
- The variety (circuits, AMRAP, Tabata) prevents plateaus and keeps workouts engaging.
If you have specific goals (e.g., fat loss, endurance) or limitations (e.g., knee issues), consult your trainer to tweak the plan! Ready to crush it?