July Videos

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

Workout 1 - Hera


Exercise: 

Split Jump & Press  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Sumo Squat & Upright Row  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Alternating Military Press

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Cheerleader V-Ups  

Week 1:

3×20

Week 2:

3×20

Week 3:

4×20

Week 4:

4×20

Exercise: 

Alternating Front Lunge w/ Lateral Raise  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Workout 2 - Lakshmi

Exercise: 

Chaturanga Pushup w/ Tricep Kickback  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Elevated Glute Bridge w/ Crunch  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise:

Jump Squats

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Bench Press & Scissor Crunch  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Tricep Dip on Bench or Chair  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

Push-Up Pop-Up

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Workout 3 - Ganesh

Exercise: 

45 Degree Bicep Curl

Week 1:

4×12

Week 2:

4×12

Week 3:

3×15

Week 4:

3×15

Exercise: 

DB Curtsy Lunge, Squat & Row HEAVY

Week 1:

4×12

Week 2:

4×12

Week 3:

3×15

Week 4:

3×15

Exercise: 

Sumo Squat w/ Bicep Curl HEAVY

Week 1:

4×12

Week 2:

4×12

Week 3:

3×15

Week 4:

3×15

Exercise: 

Plus Sign Jumps

Week 1:

4×12

Week 2:

4×12

Week 3:

3×15

Week 4:

3×15

Exercise: 

3-Part Ab Medley

Week 1:

4×20

Week 2:

4×20

Week 3:

3×20

Week 4:

3×20

Exercise: 

Sumo Deadlift HEAVY  

Week 1:

4×12

Week 2:

4×12

Week 3:

3×15

Week 4:

3×15

Exercise: 

Lunge, Curl, Lunge, Row

Week 1:

4×12

Week 2:

4×12

Week 3:

3×15

Week 4:

3×15