You are an intermediate/advanced exerciser if you participate in activity on a regular basis and have been exercising in both strength and cardio training for a minimum of three to six months.
I like to refer to you as the girl who needs no excuse to hit the gym. You like the workout part of a healthy lifestyle...eating...ahhh not so strong but you do workout like you mean it.
Monday: Upper Body Strength followed by 20 min. of high intensity cardio and stretching
Tuesday: Lower Body Strength followed by 30 minutes of high incline treadmill walking and stretching
Wednesday: Off or 40 min. of cardio interval training
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: Off or 40 min. of cardio interval training
Sunday: Off or Long cardio of 45-60 min. of choice
In your strength workouts you will triple set your workouts. This means your workouts are back-to-back-to-back in each Group. Then you rest for 30 seconds and repeat all three exercises again for two more sets.
Weeks 1-6 Upper Body
Group One:
3x10 DB Deadlifts or 3x10 Lat Pulldown (if at gym)
3x10 Bentover Two Handed Rows
3x30 seconds Mountain Climbers
Group Two:
3x10 OH Press
3x10 Incline Bench Press
3x10 Burpees
Group Three:
3x10 Bicep Sync Curls
3x10 Upright Rows
3x20 down and back passes of Spiderwalks
Group Four:
3x10 Wide Push Ups
3x10 OH DB Extensions
3x30 seconds of Flutter Kicks
Weeks 7-12 Upper Body
Group One:
3x15 Bentover Two Handed Rows (can rotate using a barbell)
3x15 DB Deadlifts or 3x15 Lat Pulldown (if at gym)
3x60 seconds Mountain Climbers
Group Two:
3x15 Incline Bench Press (rotate between barbell, DB, and machines
3x15 Seated OH Press (rotate between DB and machine press)
3x12 Burpees
Group Three:
3x15 Bicep Sync Curls (rotate between DB, Preacher Machine, and BB)
3x15 Lateral Raises
3x20 left to right passes of Spiderwalks
Group Four:
3x15 Wide Push Ups
3x15 Dips
3x60 seconds of Flutter Kicks
Weeks 1-6 Lower Body
Group One:
3x10 Squats with DB's
3x10 Stationary Lunges with DB's
3x10 Leg Extensions or 20 total Bench Step Ups
Group Two:
3x10 DB Bench Squats
3x10 per leg Side Lunges
3x10 Ball Butt Lifter
Group Three:
3x10 Leg Presses or 3x10 Plie Squats
3x10 each leg SB Leg Lifts
3x20 total Walking Lunges
Weeks 7-12 Lower Body
Group One:
3x15 Squats with DB's or Smith Machine
3x15 per leg Reverse Lunges with DB's
3x15 Leg Extensions or 20 total Bench Step Ups
Group Two:
3x15 per leg Side Lunges
3x20 Ball Butt Lifter
3x20 DB Bench Squats
Group Three:
3x15 Leg Presses or 3x10 Plie Squats
3x15 each leg SB Leg Lifts or 3x15 Seated Ham Curls
3x20 total Jump Squats
