April Workouts

Directions:
Warm up for 5 to 10 minutes (walking, jumping rope, etc.). Each color block is a set and meant to be done before moving on to the next color block (set of exercises). So do the 1st three exercises (color block) however many times it says 3, 4, or 5x thru before moving on to the 2nd color block. Try to keep rest to a minimum when you are completing each set – rest in between color blocks up to 1 minute. Beginners, start with a comfortable weight. More advanced folks, start with a heavy weight and drop down when needed.

Don’t Forget: Heavy weight means = little, tight bodies! Do your best and work your way up to heavier weights.

 

  • Take 5 minutes to watch the videos for each workout before you go workout in order to learn the moves and then… GO ROCK YOUR WORKOUT!
  • You will want to download the workout PDF’s and then PRINT them so that you can take them with you when you workout.
  • The faster and heavier you go, the more you will get from this workout.
  • Beginners use no weights or lighter weights until you get the moves down.
  • Intermediate/Advanced- up your weights and try to beat your time and weight each week.
  • Stretch AFTER each workout and/or cardio session.
  • When exercises above are paired together, these are to be done as a Superset or Giant Set depending on the number of exercises in the group. You may rest for the time allotted after you’ve done all sets back to back before starting them again.
  • Superset: When two exercise are paired together and done back to back with little to no rest in between sets.
  • Giant Set: When three exercises are paired together and done back to back with little to no rest.
  • If DBs or BBs are not available please substitute any equipment. Most exercises can be duplicated with DBs, BBs, resistance bands and cables.
  • A step or bench may be used in place of a Bosu Ball or vice versa.

DB = Dumbbell          BB = Barbell          AFW = All Four Weeks

STB = Stability Ball          MB = Medicine Ball

sept

Workout 1 - Ishtar


“Having boundaries and choosing to love me first and foremost is my soul’s only request of me.”

30 second Workout (HEAVY WEIGHTS)

 

Exercise: 

Arnold Press & Squat:  

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Rear Delt Fly:  

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Side to Side Squat Swing:  

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Lateral Raises:  

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Knees to Triceps:  

Week 1:

5×40

Week 2:

6×40

Week 3:

5×40

Week 4:

6×40

Workout 2 - Brigid


“I stand up for what I believe is right for me.”

Exercise: 

Walking Lunges:  

Week 1:

3×15

Week 2:

4×12

Week 3:

3×15

Week 4:

4×12

Exercise: 

Squat & Curl:   

Week 1:

3×15

Week 2:

4×12

Week 3:

3×15

Week 4:

4×12

Exercise: 

Ab Crunch

Week 1:

3×15

Week 2:

4×12

Week 3:

3×15

Week 4:

4×12

Exercise: 

Bicep Curl w/ Slow Negative  

Week 1:

3×15

Week 2:

4×12

Week 3:

3×15

Week 4:

4×12

Exercise: 

The Ab Maker:  

Week 1:

3×15

Week 2:

4×12

Week 3:

3×15

Week 4:

4×12

Exercise: 

Double Dumbbell Row:

Week 1:

3×15

Week 2:

4×12

Week 3:

3×15

Week 4:

4×12

Workout 3 - Bast


“My independence is the foundation of my strength and success.”

30 second Workout (HEAVY WEIGHTS)

 

Exercise: 

Chest Press & Scissor Crunch:

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Core Sequence

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Tricep Extensions:

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Pushups & Pronejacks:

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Woodchops:

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Split Lunges:  

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Hip Thrusters:

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds

Exercise: 

Tricep Dips:

Week 1:

5×30 seconds

Week 2:

6×30 seconds

Week 3:

5×30 seconds

Week 4:

6×30 seconds