January 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 - Nike


“Is the Goddess who chooses victory or defeat. The Goddess of celebrations. I will be successful when I give it my all and always finishing what I start.”

Exercise: 

DB Curl & DB Row  

Week 1:

3×10

Week 2:

3×10

Week 3:

4×10

Week 4:

4×10

Exercise: 

DB Rev Lunge & Leg Curl  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Chest Press & Crunch  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Russian Twists  

Week 1:

3×20

Week 2:

3×20

Week 3:

4×16

Week 4:

4×16

Exercise: 

Concentration Curl  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Tricep Pushups  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Workout 2 - Kali

“I overcome my resistance by taking focused action”

Exercise: 

Stationary Lunge w/ Lateral Raise  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Crossover Toe-Touch Tap  

Week 1:

3×30

Week 2:

3×30

Week 3:

4×30

Week 4:

4×30

Exercise: 

Side Plank Rear Delt Fly  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

One Arm Arnold Press & Squat  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

DB Jackknives  

Week 1:

3×20

Week 2:

3×20

Week 3:

4×20

Week 4:

4×20

Exercise: 

Palm Up Front Raise & Lateral Raise  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

AMRAP (as many rounds as possible)

Week 1:

7 min AMRAP

Week 2:

7 min AMRAP

Week 3:

10 min AMRAP

Week 4:

10 min AMRAP

Workout 3 - Horus

“I am a powerful Divine manifestation of light.”

Exercise: 

The AB Maker

Week 1:

4×12 per side

Week 2:

4×12 per side

Week 3:

4×12 per side

Week 4:

4×12 per side

Exercise: 

Reverse lunge & Core Twist

Week 1:

4×12 per side

Week 2:

4×12 per side

Week 3:

4×12 per side

Week 4:

4×12 per side

Exercise: 

Curtsy Lunge & Side Kick

Week 1:

4×12 per side

Week 2:

4×12 per side

Week 3:

4×12 per side

Week 4:

4×12 per side

Exercise: 

Burpee, Push Up Neutral Press

Week 1:

4×12

Week 2:

4×12

Week 3:

4×12

Week 4:

4×12

Exercise: 

Hip Thrust

4×15-20 total

Exercise: 

Lateral Step Up  

Week 1:

4×12 per side

Week 2:

4×12 per side

Week 3:

4×12 per side

Week 4:

4×12 per side