WEEKS ONE & TWO

HOME & BEGINNER  

f you want to get the most from this program, I strongly suggest you purchase a set of dumbbells. Perhaps a 5lbs, 10lbs, 12lbs or 15lbs. Consider your level of fitness and use your judgement. Also, bands are an inexpensive and useful investment.  Please watch the videos to see how the bands are used. If you do not want to participate in the weight training, you may alternate between HIIT and LISSC. 

Each exercise has a link to a demo for the exercise.  Please watch the demos for each exercise before beginning.  I have selected demos with experts using proper form.  I have designed these to help you lose weight and gain lean muscle.   I have created four workouts to be used for the first two weeks.  You may wish to follow like this:

Monday - HIIT

Tuesday - LISSC, Upper Body - Back & Shoulders

Wednesday - LISSC, Legs 

Thursday - HIIT

Friday - LISSC - Chest, Biceps, Triceps

Saturday - LISSC, Repeat a HIIT Workout or do another exercise i.e bike riding etc.

Sunday - REST!

 

WORKOUT ONE

HIIT CIRCUIT

5 MINUTE Warm-up (Use home machine or jog on the spot or jumping jacks, marching etc.

 

Do AMRAP (As many reps as possible) for each move, for 30 seconds. Jog 20 seconds between each move. Repeat 5 times

Jog 20 seconds

Jump Squats (if you are more advanced you may hold dumbbells)

Jog 10 seconds

Jumping Alternating Lunges ( if you are more advanced you may hold dumbbells)

Jog 10 seconds

Hip Bridges

Jog 10 seconds

Plank with taps if you are a beginner, just hold a plank or modified plank on elbows 

Jog 20 seconds

 Tricep Dips - if you don't have access to a bench, you can use a chair, coffee table etc.

 

Stretch or roll at the end for 5-10 minutes

 

WORKOUT TWO

Upper Body - Back and Shoulders

Warm up for 5 minutes either on a cardio machine or running or marching on the spot.

 

Bent over Reverse Flyes with Dumbbells    or with Bands

3 sets of 15 

 

Seated Dumbbell Press  with Dumbbells     or with Bands (you can loop bands under chair or sit on floor and sit on bands - ask if you need help)

3 sets of 15 

 

Bent Over Narrow Rows   with Dumbbells   or with Bands 

3 sets of 12 

 

Push Ups with feet elevated.     Beginners can do a modified push up 

3 sets of 12 -15 

 

Lateral Raises  with Dumbbells    or with Bands

3 sets of 15 

 

Upright Rows    with Dumbbells      or with Bands

3 sets of 12 

Try to add in about 10 minutes of light cardio at the end along with stretching or rolling 

 

WORKOUT THREE

LEGS-

If possible, this would be a great day to do Fasted LISSC and add the leg circuit later in the day.

For each exercise, I encourage you to use added resistance. 

 

Walking Lunges    (hold dumbbells if you can)

20 each leg 

 

Sumo Squats Sumo Squats with Dumbbell

2 sets of 12 reps- warm up

 

Front Squats  (hold weight at shoulders):

1 set of 16 | 1 set of 12 | 1 set of 8

 

Curtsy Lunges / Curtsy Lunges Holding Dumbbells 

3 sets of 15

 

Single Legged Deadlift / Single Legged Deadlift with Weights 

3 sets of 10 each leg

 

Elevated Hip Bridges

3 sets of 15-20

Donkey Kicks (beginner) or Banded Donkey Kicks 

3 sets of 25 

Stretch or roll for 5-10 minutes 

Modified leg Workout For People with Knee Issues

Single Legged Deadlift / Single Legged Deadlift with Weights 

3 sets of 10 each leg

Straight Leg Deadlifts/Good Mornings (can hold sandbag or weighted medicine ball cradled in arms)

3 sets of 12

Fire Hydrants with bands for added resistance

3 sets of 20

Donkey Kicks

3 sets of 20

Standing Kickbacks (you can do this as is, with ankle weights or a longer resistance band around ankles for tension)

3 sets of 15

Side Shuffles

3 sets of 10 steps each leg

Monster Steps

3 sets of 10 steps each leg

Reverse Hyperextensions (this can also be done on a swiss ball with your hands on the floor for stability)

3 sets of 12

 

WORKOUT FOUR

HIIT CIRCUIT

Reverse lunge to Squat

High Knees

Squat to Plank to Pushup

Butt Kickers

In and Outs 

High Knees 

Speed Skaters

Butt Kickers 

Reverse Crunches

Side Plank Pulses (each side)

High Knees 


5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

 

WORKOUT FIVE  

BICEPS, TRICEP, chest

Push Ups

3 sets of 15

Tricep Dips on Bench or Coffee Table

3 sets of 15

Floor Chest Press or with Resistance Bands

3 sets of 12

Tricep Push Ups do regular or modified (on knees) based on your ability

3 sets of 10

Bicep Curls Using Dumbbells / Using ResistanceBands

3 sets of 15

Tricep Extensions Using Dumbbells / Using Resistance Bands

3 sets of 15-20

Chest Flyes on Floor or Bench Using Dumbbells / Using Resistance Bands

3 sets of 15

Bicep Hammer Curls Using Dumbbells / Using Resistance Bands

3 sets of 15

 

ABS - you can add these to the end of workouts up to 3 times a week

Perform as a circuit. Repeat 4 times

Dead Bug Exercise

15 each side

Lying Leg Raises

20 reps

Plank

Hold for 20 seconds

Reverse Crunches

15 reps