Workout Schedule

All sets consist of 10 repetitions with 30 second rest in between sets

Monday

45 min of cardio on the treadmill or elliptical at medium intensity

Legs – 3 sets of squats with weight

- 3 sets of lunges with weight

- 3 sets of burpees

Tuesday

1 hr spin class or 90 min outdoor bike ride

Chest - 3 sets of press with weight

- 3 sets of push ups

- 3 sets of flies with weight

Wednesday

20 min of cardio on the elliptical or treadmill at high intensity

Back - 3 sets of seated row with weight

- 3 sets of pull ups (with assistance if needed)

- 3 sets of mountain climbers

- 3 sets of jumping jacks (25 reps)

Bicep - 3 sets of bicep curls with weight

- 3 sets of hammer curls with weight

Thursday

Intervals on the treadmill – 90 seconds at high intensity with a 2 min recovery for a total of 30 min

Shoulders - 3 sets of press with weight

- 3 sets of front raise with weight

Triceps - 3 sets of kickbacks with weight

- 3 sets of dips

Friday

Swim for 30 min

30 to 60 min Pilates class or 5 core exercises such as planks, crunches, oblique twist with weight, bicycles and stability ball sit-ups

Saturday

Boot camp workout from my website or in a class

Sunday

Rest!