WEEKS ONE & TWO
HOME & BEGINNER
If you want to get the most from this program, I strongly suggest you purchase a set of dumbbells. Perhaps a 5lbs, 10lbs, 12lbs or 15lbs. Consider your level of fitness and use your judgement. Also, bands are an inexpensive and useful investment. Please watch the videos to see how the bands are used. If you do not want to participate in the weight training, you may alternate between HIIT and LISSC.
Each exercise has a link to a demo for the exercise. Please watch the demos for each exercise before beginning. I have selected demos with experts using proper form. I have designed these to help you lose weight and gain lean muscle. I have created four workouts to be used for the first two weeks. You may wish to follow like this:
Monday - HIIT
Tuesday - LISSC, Upper Body - Back & Shoulders
Wednesday - LISSC, Legs
Thursday - HIIT
Friday - LISSC - Chest, Biceps, Triceps
Saturday - HIIT or LISSC, Legs
Sunday - REST!
HIIT CIRCUIT ONE
5 MINUTE Warm-up (Use home machine or jog on the spot or jumping jacks, marching etc.
Do AMRAP (As many reps as possible) for each move, for 30 seconds. Jog 20 seconds between each move. Repeat 5 times
Jog 20 seconds
Jump Squats (if you are more advanced you may hold dumbbells)
Jog 10 seconds
Jumping Alternating Lunges ( if you are more advanced you may hold dumbbells)
Jog 10 seconds
Jog 10 seconds
Plank with taps if you are a beginner, just hold a plank or modified plank on elbows
Jog 20 seconds
Tricep Dips - if you don't have access to a bench, you can use a chair, coffee table etc.
Stretch or roll at the end for 5-10 minutes
Upper Body - Back and Shoulders
Warm up for 5 minutes either on a cardio machine or running or marching on the spot.
Bent over Reverse Flyes with Dumbbells or with Bands
3 sets of 15
Seated Dumbbell Press with Dumbbells or with Bands (you can loop bands under chair or sit on floor and sit on bands - ask if you need help)
3 sets of 15
Bent Over Narrow Rows with Dumbbells or with Bands
3 sets of 12
Push Ups with feet elevated. Beginners can do a modified push up
3 sets of 12 -15
Lateral Raises with Dumbbells or with Bands
3 sets of 15
Upright Rows with Dumbbells or with Bands
3 sets of 12
Try to add in about 10 minutes of light cardio at the end along with stretching or rolling
LEGS-
If possible, this would be a great day to do Fasted LISSC and add the leg circuit later in the day.
For each exercise, I encourage you to use added resistance.
Walking Lunges (hold dumbbells if you can)
20 each leg
Sumo Squats / Sumo Squats with Dumbbell
2 sets of 12 reps- warm up
Front Squats (hold weight at shoulders):
1 set of 16 | 1 set of 12 | 1 set of 8
Curtsy Lunges / Curtsy Lunges Holding Dumbbells
3 sets of 15
Single Legged Deadlift / Single Legged Deadlift with Weights
3 sets of 10 each leg
3 sets of 15-20
Donkey Kicks (beginner) or Banded Donkey Kicks
3 sets of 25
Stretch or roll for 5-10 minutes
Modified leg Workout For People with Knee Issues
Single Legged Deadlift / Single Legged Deadlift with Weights
3 sets of 10 each leg
Straight Leg Deadlifts/Good Mornings (can hold sandbag or weighted medicine ball cradled in arms)
3 sets of 12
Fire Hydrants with bands for added resistance
3 sets of 20
3 sets of 20
Standing Kickbacks (you can do this as is, with ankle weights or a longer resistance band around ankles for tension)
3 sets of 15
3 sets of 10 steps each leg
3 sets of 10 steps each leg
Reverse Hyperextensions (this can also be done on a swiss ball with your hands on the floor for stability)
3 sets of 12
HIIT CIRCUIT TWO
High Knees
Butt Kickers
High Knees
5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN
BICEPS, TRICEP, chest
Push Ups
3 sets of 15
Tricep Dips on Bench or Coffee Table
3 sets of 15
Floor Chest Press or with Resistance Bands
3 sets of 12
Tricep Push Ups do regular or modified (on knees) based on your ability
3 sets of 10
Bicep Curls Using Dumbbells / Using ResistanceBands
3 sets of 15
Tricep Extensions Using Dumbbells / Using Resistance Bands
3 sets of 15-20
Chest Flyes on Floor or Bench Using Dumbbells / Using Resistance Bands
3 sets of 15
Bicep Hammer Curls Using Dumbbells / Using Resistance Bands
3 sets of 15
ABS - you can add these to the end of workouts up to 3 times a week
Perform as a circuit. Repeat 4 times
15 each side
20 reps
Hold for 20 seconds
15 reps