Two- Total Body Workouts!!!!

Total Body in 60 mins

This fully revolves around the “crazy arms” machine with cables!

Complete each exercise for 1 minute; rest for 30 seconds; repeat 4 times!

1. Squat + cable cross lateral raise (arms are lower)
2. Reverse lunge + cable glute lift (hook the cable on one leg; reverse lunge with the opposite leg then stand and lift the glute with the other leg)
3. Stationary wall sit + chest press (arms straight out at chest level)
4. Side plank + row: R side  
5. Side plank + row: L side
6. Squat + shoulder press
7. Reverse lunge + bicep curl
8. Squat + lat pull down (put arms WAY high)
9. Dead lift + upright row (put arms all the way down; dead lift (legs straight) and on the way up you will have the resistance for the upright row)
10. Reverse lunge + back row

CARDIO: 20 mins

Time	Speed	Incline
0-2:00	5.0	4.0
2:01-4:00	5.5	5.0
4:01-5:00	6.0	5.5
5:01-6:00	6.5	5.0
6:01-8:00	5.0	6.0
8:01-10:00	5.5	5.5

Repeat 2 times!!

Total Body in 40 mins

Set up by the Leg Curl machine! Grab either 2- KBs or a set of DB and a band!

Complete each exercise for 1 minute; rest for 30 seconds; repeat 4 times!

1.      Burpee with a shoulder press

2.      Leg curls

3.      Push up + knees to chest

4.      Reverse lunge + KB Hammer curl

5.      Band Tricep Kick backs

6.      Sumo Squat + KB upright row

7.      Band row + squat

8.      Kb dead lift + Arnold press

9.      Kb swings

Remember it's all about WHAT you eat!!!!!

Taco Dinner!

• 2 containers of meat (i think they are one lb each?) of lean ground beef (I used the 96% lean)
• 2 low sodium taco seasoning packets
• 1 can of black beans
• 1 can of diced jalenpenos
• 1 cut red pepper/yellow/green
• 1 cut onion (at cub, they sell them ALREADY cut!)
• Uncle Bens brown rice (cooks in 1 min 30 sec!)

Simple: cook your beef, drain the remaining grease, add your seasoning packets, black beans, jalepenos, peppers/onions and serve over Uncle Bens brown rice!

Egg Muffins!

• 10 eggs, 4 egg whites
• 8oz 1% cottage cheese
• diced jalepenos
• 1 cut red pepper/yellow/green
• 1 cut onion (at cub, they sell them ALREADY cut!)
• dash of oregano and basil

Simple: mix them ALL together, and place in muffin tins! Cook at 350 for about 30 mins (check after 20); after cooked let sit, put in fridge for the week!
Curried Egg Salad!

• 9 hard boiled eggs
• 1 can of tuna
• 1/3c of greek yogurt
• minced red onion/jalepeno
• 1/2tsp of yellow curry powder

Mix all together and serve on whole grain bread with a side of veggies!

5, 4, 3, 2, 1

5, 4, 3, 2, 1

This represents the muscle groups you will be targeting… here we go! Everything you do is for a FULL minute, then switch! 30 sec rest after 1 set is complete! Do 2 sets for EACH workout! J Use lighter weight, MORE reps!

5…Legs

• Leg Press
• Leg Extension
• Pendulum Lunges (30 secs e/side)
• Leg Curl
• Standing Calf Raises

4…Shoulders

• DB Shoulder Press
• Side Lateral Raises
• Front Lateral Raises
• DB Upright Rows

3…Back

• Cable Low Row
• Delt Flys
• Lat Pull Down (wide grip)

2…Biceps

• Standing DB Bicep Curls (same time)
• Standing DB Hammer Curls (alternate)

1…Triceps

• Bench Dips

Cardio: Treadmill (40 mins)

Time	Incline	Speed
0-2	4	5.0
2:01-4	6	5.5
4:01-5	6	6.5
15 Push ups

Repeat 6 times J

Salad time!!!

Grilled chicken, 4 strawberries, carrots, broccoli, feta cheese, and some light raspberry vinegarette! Yummy!

Grilling time

Grilled steaks with grilled asparagus, sweet potato fries! Salad= blueberries, feta cheese, cauliflower, walnuts, and light raspberry vinaigrette dressing! Make grilling fun!!!!

Back * Shoulders * Biceps

Back * Shoulders * Biceps

**3 sets of 12-15 reps; your last 2-3 reps should be difficult!**

Set #1

• Wide Grip Pull Ups (on roman chair; kick off the back)
• DB Standing Shoulder Presses
• DB Bicep Curls

Set #2

• Delt Flys
• Pike Push Ups
• DB Hammer Curls

Set #3

• Low Back Extension (holding a plate at chest level)
• Cable Upright Rows
• Cable Rope Hammer Curls

Set #4 (minis and FAST!)

• Jump up- Chin up: 3 sets of 15
• DB Overhead Presses: 3 sets of 20
• DB Bicep Curls (lean forward!): 3 sets of 20

ALTERNATIVES workout!

**Alternatives!**

The ALTERNATIVES workout is to get you comfortable with the machines AND what you are capable of doing on your own! All of the machine sets use heavier weight as with the body weight; you will be doing HIGHER reps! Super set them so one set of weights one set of body weight; 3 times!

Time: about 45 mins of lifting; 25 mins of cardio!

Machine= 3 sets (start HEAVY and go LIGHT); 10, 12, 15

Body weight= 3 sets of 25

Warm UP for 5 mins on stairs or going up and down stairs!

Quads
*Leg Extension

*Reverse Lunge (25 PER leg)

10 KB Swings

Glutes

*Glute Cable Kick Backs

(one leg bent on bench, other leg in strap bent, kick STRAIGHT back!)

*Single Leg Stand Ups

(sit on a bench, stand up with one leg- 25 PER leg!)

10 KB Swings

Hamstrings

*Leg Curl

*Single Leg Deadlift with a hand touch

10 KB Swings

Abductors

*Abductor machine

*Sumo Squat

10 KB Swings

Calfs

*Seated Calf Raise Machine

*Standing Calf Raises (on stairs- 25 toes forward/side/in)

10 KB Swings

**FINISH with lunges around the gym with 10lb plates**

Cardio: 25 Minutes (intense!)

Time	Speed/Incline
0-:59	3.5/3
1-1:59	4.5/4
2-3:59	5.0/4
4-5:59	5.5/5
6-6:29	6.0/6
6:30-6:59	6.5/6
7-7:59	5.5/7
8-15:59	Repeat mins 0-7:59
16-16:29	5.0/4
16:30-16:59	5.0/5
17-17:29	6.5/7
17:30-17:59	7.0/8
18-19:59	Repeat Mins 16-17:59
20-20:59	5.0/4
21-21:59	7.0/8
22-22:59	5.0/4
23-23:59	7.0/8
24-25	5.0/4