Author: Scott Smith
*5 Minute light cardio (Bike, Treadmill, Stairs, etc)
*20 Repetitions – Squat to dumbbell overhead press (Regress to leaning against a stability ball on the wall or progress to single leg squat)
*60 second floor plank (progress to single leg or regress to knees)
*20 Reps – Chest press (progress to pushups or dumbbell press laying on a stability ball)
*20 Reps – Cable/Machine Pulldowns (Use surgical tubing if you don’t go to a gym)
*20 Reps – Walking lunges (Progress to rotating your shoulders at the bottom while holding a 25 lb. plate)
Each week: Do this workout three times. Pick light weights and start with a really slow tempo, gradually increasing your speed and weight selection as you gain control. This workout hits all of the major muscle groups and is designed to spike your heart rate while keeping you mostly in an aerobic state.
Week 1: For each workout do this one time through without rest between exercises.
Week 2: Try the progressions and go through the circuit twice, only resting for 1 minute between the two circuits, NOT between exercises.
Week 3: You guessed it. 3x through. Should not take more than 50 minutes.
Week 4: Rest. Focus only on 20-30 minutes of light cardio to maintain your aerobic levels and calorie expenditure. Get ready for Phase 2.
Email me if you have questions.