Week 7 Workouts
Week 7 and 8 will be the same workouts. Also you will be doing meals before and after workouts now to help you out. On cardio days, Tuesdays and Thursdays you will have 1 slice of bread with peanut butter on it before working out. On lifting days, Mondays, Wednesdays, and Fridays you will have a protein shake with 1/4th before the gym and 3/4th after the gym. You need to remember this as it will help give you energy to complete your workouts and help lose weight and gains.
Sunday
No workouts
Monday – Chest and Back
- 2 minutes of cardio
- 15 pushups with 3 count on the way down, and 1 count on the way up.
- 8 pullups with 3 count on the way down and 1 count on the way up.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
- 2 minutes of cardio
- 15 pushups with 3 count on the way down, and 1 count on the way up with your feet on a stability ball.
- 8 pullups with 3 count on the way down and 1 count on the way up.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
- 2 minutes of cardio
- 15 dumbbell flies while on a stability ball 3 count down 1 count up.
- 15 bent over rows with one foot on the ground and 3 count down 1 count up.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
- 30 seconds plank with toe raise, 30 seconds side planks with a wiggle.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
Tuesday – Cardio
- 30 minutes of HIIT, Walk on a treadmill at a fast pace with incline for 1 minutes, walk with no include at a slower pace. I do 4 for the fast pace and 3 for the slow pace.
- Do leg stretches for 30 seconds afterwards.
Wednesday – Legs and Shoulders
- 2 minutes of cardio
- 20 squats with a stability ball between your back and the wall. 3 count down 1 count up..
- 15 military dumbbell press while standing on one leg with with 3 count on the way down and 1 count on the way up.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
- 2 minutes of cardio
- 15 lunges in place with light dumbbells with count down and 1 count up.
- 20 side dumbbell raise on one leg with 3 down down 1 count up.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
- 2 minutes of cardio
- 30 seconds of step-ups with light dumbbells at a face pace..
- 30 seconds of hand steps
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
- 30 seconds plank with toe raise, 30 seconds side planks with a wiggle.
- 20 superman crunches on each side.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
Thursday – Cardio
- 30 minutes of HIIT, Walk on a treadmill at a fast pace with incline for 1 minutes, walk with no include at a slower pace. I do 4 for the fast pace and 3 for the slow pace.
- Do leg stretches for 30 seconds afterwards.
Friday – Bis and Tris
- 2 minutes of cardio
- 9 chinups. 3 count down 1 count up.
- 15 dips on a bench. 3 count down 1 count up.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
- 2 minutes of cardio
- 9 chinups. 3 count down 1 count up.
- 15 dips on a bench. 3 count down 1 count up.
- 2 minutes of cardio
- 15 standing dumbbell curls on one leg with 3 count down 1 count up.
- 15 standing triceps kickbacks on one leg with 3 count down 1 count up.
- Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
- 8 minutes of mountain climbers on a bench.
Saturday – Fun Day
Do something fun outdoors, a hike, a swim, a bike ride, a long walk. Just do something physical outdoors.