Week one
Day one- Cardio
This workout consists of nine exercises with each exercise being done for thirty seconds with a fifteen second rest. Each exercise will be done for three sets.
Day two- Resistance training
This workout works the full body and consists of eight exercises with repetitions of 8-12. Each exercise will be completed for three sets with a rest of thirty seconds between each set.
Day Three- Mobility
This workout focuses on lower body mobility and consist of 10 exercises/stretches. Each exercise will be completed three times with reps and or seconds held determined.
Week Two
Day one-Cardio
This workout consists of seven exercises with each being done for thirty seconds with a fifteen second rest completed for three sets.
Day two- Resistance training (household items only)
This workout is done with items you would find in your house. It consists of seven exercises with repetitions of 8-12 completed for three sets. There is thirty seconds rest between each set.
Day three- Upper Body
This workout focuses on upper body mobility. It consists of 9 exercises/stretches with each being completed three times with reps and or seconds held to be determined.
Week Three
Day one-Cardio
This workout consists of ten exercises with each being ran through three times with a 15 second rest.
Day two- Resistance
This workout consists of eight exercises with repetitions of 8-12. Each exercise will be completed for three sets with a rest of thirty seconds between each set.
Day three- Explosive lower body (fan favorite)
This workout focuses on explosive movements and incorporates plyometrics(jumping). This workout consists of seven exercises with each with repetitions from 5-8 completed with sets from 3-5.
Week Four
Day one-Calisthenics (fan favorite)
This workout works the full body with only body weight exercises being done. It consists of repetitions of 6-12 and each is completed for three sets.
Day two-Resistance (lower body)
This workout consists of eight exercises. This is a superset workout with a total of four supersets. Each exercise will be completed for three sets for 8-12 repetitions or for thirty seconds.
Day three- Resistance (upper body)
This workout consists of eight exercises. This is a superset workout with a total of four supersets. Each exercise will be completed for three sets for 8-12 repetitions.
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