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....

Band Upright Row 

Kettlebell Swings

Air Squats

Ball Twist

Lunges Right Leg

Lunges Left Leg

Arm Curls 5-10lbs

Band Bent Rows

Floor Leg Lifts

Lateral Raises 5-10lbs

Knee Pull

Sumo Squats

Love Leg Day 

Lift days should consist of at least 30-46 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, its In Out on Ball 30sec more important to keep form than increasing the weight.

15 repetitions of each exercise

3 sets of each

Squats 5-10lbs                          

Ball Cruches 30sec

Leg Extensions

Knee Pull 30sec      

Good Morning  

Calf Press 30sec    

Sumo Squats                                                

Elbow Plank 30sec

Leg Deadlift 5lbs 

Floor Leg Lift 30sec              

Straight Leg Deadlift 15-20lbs  

 Side to Side  30sec

Amazing Arms

3sets of each group

15 repetitions each 

Arm Curls 5-10lbs                                                

Twist 30sec         

Tricep Extension 5-10lbs

 Wall Push Up 15 rep                                             

Hammer Curl 5-10lbs

Tricep Dip 15sec     

Tricep Kick Back 5-10lbs                                                                        

Hip Thrust 30sec                       

Concentrated Curl 2-5lbs.

Ball Sit ups 30sec                                        

Skull Crusher 5-10lbs

V Reach  30sec

Beautiful Back

3sets of each group

15 repetitions each

Band Bent Row 5-10lbs                                              

Knee Pull 30sec                        

Band Pull Down 

Ball Cobra  30 sec                                                 

Overhead Pull 10-15lbs     

Standing Back Raises 30sec     

Front Band Pull                    .                                                                          

Knee Plank Row Each arm 30sec                           

Bent Lateral Raise 5-10lbs

 Ball Crunch 30sec                                             

One Arm Row each arm 5-10lbs

Elbow Plank  30sec

Sexy Shoulders

3sets of each group

15 repetitions each 

Front Raise 2-5lbs                                                

Crunch 30sec            

Shoulder Press 2-5lbs

Hip Thrust  30sec                                     

Band Upright Rows

Side to Side 30sec     

T Hold 2-5lbs                                                                                    

Arnold Press 2-5lbs                    

 Lateral Raise 2-5lbs                                  

One Arm Press 5-10lbs