April Workout

Warm-up: 5-10 min

• Walk 3 laps or jog 6 laps
• Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles
• Hold and perform stretch for 2x20 sec each
•  30 sec push-ups, 30 sec sit-ups, 30 sec single leg squats (substitute 3 lap walk or jog if needed)

Strength Training (sets x reps) Perform the highest weight possible that you can do 4-8 reps.
Alternate your upper body days from your lower body days.
Rest 45-60 seconds in between sets

• Upper Body (Substitute the machine with either a cable unit, bench, ball or simple tandem standing to increase the level of difficulty)
• Tricep push-up Body weight (BW)(4 x 10) 
• Hammer Curls (4x6)
• Seated Military Press (4x6)
• Push-up with row BW w/moderate weight dumbbell (4x10) 
• Lat Pull down (4x6)
• Bent Over Row (4x6)

• Lower Body (feel free to add in free weights to increase the level of difficulty When possible)
• Jump Squats (3x10) use BW
• Hamstring Curls (4x6) (increase difficulty by performing on a ball 4x10)  
• Scissor Lunges (4x10) BW
• Burpee (with or without jump) (4x10) use BW
• Leg Extension (4x6 each leg)
• Mountain Climbers (3x1 min)

Cool Down

•  Walk 3 laps or jog 6 laps
• Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back
• Hold stretch for 2x20 sec each stretch

Core + Cardio 2-3xweek (no resistance training on these days)

• Do regular warm up
• Perform 30-40 min (or as much as tolerable) of cardio (Elliptical, stationary bike or other)
• Core
• Flutter Kicks (2x15-20)
• Glute Bridges (2x15-20)
• Medicine Ball Chops (2x15 each side)
• Do regular cool down

Weight loss tip: Sprint in between your strength training sets to increase your metabolism. Don’t get discouraged the average person will only lose ½ pound a week.

March Workout

Warm-up:  5-10 min

• Walk 3 laps or jog 6 laps (indoor track)
• Stretch hamstrings, quads, glutes, calves, pects, lats, lower back and neck 
  • Hold stretch 2x20 sec each stretch
  • 1 min of Jumping jacks (substitute 3 lap walk or jog for jumping jacks if needed)

Resistance Training (sets x reps) Perform the highest weight possible that you can do 15-20 reps with.

                Alternate your upper body days from your lower body days.

                Rest 45-60 seconds in between sets

• Upper Body (Substitute the machine with either a cable unit, bench, ball or simple tandem standing to increase the level of difficulty)
  • Tricep press (2 x 15)
  •  Bicep Curl (2x15)
  • Overhead Military Press on ball (2x15)
  • Chest press on ball (2x15)
  • Lat Pull down (2x15)
  • Back Row (2x15)
• Lower Body (feel free to add in free weights to increase the level of difficulty)
  • Step ups (2x2 min)
  • Ball Wall Squats (2x15)
  • Side Lunges (2x15)
  • Kettlebell Swings (2x15)
  • Single Leg Squats (2x15 each leg)
  • High Knees or March in place (2x1 min)

Cool Down

• Walk 3 laps or jog 6 laps (indoor track)
• Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back
  • Hold stretch for 2x20 sec each stretch

Core + Cardio 2-3xweek (no resistance training on these days)

• Do regular warm up
• Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)
  • Core 
    • Supermans (2x15-20)
    • Standard Crunches (2x15-20)
    • Cable Chops (2x15 each side)
    • Do regular cool down

Weight loss tip:  Decrease your daily caloric intake by 100 calories and increase your daily caloric output by 200-300 calories each day. Don’t get discouraged the average person will only lose ½ pound a week.