Sunday Tabata Training
3 groups of 4 exercises do each cycle 3 times, 45sec doing the exercise with a minute rest between each exercise once all 4 are completed take 3 minutes rest, this equals 1 Cycle. Repeat 2 more times. Then move on to the next round of 4 exercises....
Upright Row 15-20lbs
Kettlebell Swings 15-20lbs.
Crunches
Squats 40lbs
Right Leg Lunges 20 Lbs
Left Leg Lunges 20 lbs
Arm Curls 15-20lbs
In Outs
Jump Rope
Russian Twist 15-20 lbs
Back Rows 15-20 lbs
Sumo Squats 40lbs
Love Leg Day
15 repetitions of each exercise 3 sets of each
Lift days should consist of at least 30-45 minutes of lifting then do your walking or cardio of choice. Legs are large muscle so remember we can go a heavier. Weights are just suggested rages, it's more important to keep correct form than increasing weight.
Squats 40-50 lbs
Cruches 45sec
Good Morning Bar with 20lbs
Calf Press 45sec
Leg Extensions 40lbs /Machine 100/120 lbs
Mountain Climbers 45sec
Sumo Squats 50 lbs
Spiderman 45sec
Straight Leg Deadlift 40-50lbs
Hanging Side to Side Lifts 45sec
One Leg Deadlift 20-25lbs
In Out on Ball 45sec
Amazing Arms
3sets of each group
15 repetitions each
Arm Curls 20-30lbs
Russian Twist 45sec
Hammer Curl 20-30lbs
Tricep Dip 20 reps
Concentrated Curls 15-25lbs
Ball Crunches 45sec
Tricep Extension 20-30bs
Push Up 15 rep
Tricep Kick Back 10-15lbs
Ball Roll Out 45sec
Decline Skull Crusher 20-30lbs
Decline Sit Ups 45sec
Beautiful Back
3sets of each group
15 repetitions each
Bent Row 25-30lbs
Leg Ups 45sec
Overhead Pull 20-25lbs
Ball Back Raises 45sec
Deadlifts 50-60lbs
Airplane 45sec
Lateral Pull Down 20-30lbs
Ab Roller 20 reps