WEEKLY WORKOUTS
Let's remember, this program is to help get you into a state of balance and to improve your health and fitness.
Two factors that lead to a state of stress and inflammation are, over exercise and lack of exercise. We want to find the sweet spot. Enough exercise to progress you forward, but not so much that we are spiking cortisol levels. Resistance training should be prioritized over cardio.
When it comes to cardio, you can do LISS or HIIT. One way I perform LISS (low intensity steady state) is to go for a 40 minute brisk WALK! LISS should be done at approx 60-70% of your maximum heart rate. HIIT (high intensity interval training) can be done on cardio equipment or body weight (there are HIIT workouts in the app). Don’t excees 20 minutes of HIIT. Try to get in at least 3-4 sessions per week. You can do LISS (walk) daily, but HIIT should be limited to max 4 times a week. For resistance (weight) training, try to get in 4 sessions per week. You can go up to 6, but always take one rest day.
Nothing crazy.
Why do HIIT? High intensity interval training (or ‘burst’ training) has been shown to burn fat more effectively than aerobic exercise. As well as strengthening your lungs and heart, HIIT has been shown to stimulate the production of human growth hormone (HGH). HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat. Another huge advantage is that HIIT improves insulin sensitivity, a great result for your waistline and risk of serious disease. Please talk to me before adding in HIIT as it is not for everyone.
LISS is a great low impact way to burn fat and stay active. Also, going for a walk after meals can help improve digestion and regulate blood sugar.
With the resistance workouts, you have flexibility depending on your fitness level and goals. Resistance training is what truly transforms the body. The more lean muscle you have, your body will perform more efficiently. You will burn more calories at rest. We lose muscle every year after the age of 30. Resistance training is key to not just building muscle, but to maintain it. Resistance training also helps increase bone density which is so important for women as we age.
Below are standard workouts that can be printed for use. These workouts are also in the app. If I am entering workouts in your app calendar, please be sure to tell me what equipment you have access to, how many days you can workout, how much time you have and if you have any injuries or limitations.
ANY UNDERLINED TEXT IS A LINK TO OPEN THE PDF VERSION OF THE WORKOUTS.
HITT WORKOUTS ARE FOUND UNDER THE “GET FIT” CATEGORY IN THE APP. RESISTANCE WORKOUTS ARE FOUND IN THE “BUILD MUSCLE” CATEGORY IN THE APP
Beginner
You will follow All Levels Some Equipment or No Equipment. If you are new to the gym, the Some Equipment Workout is perfect for home or gym.
There are new workouts for every two week increment. Choose your workouts based on the equipment you have at home. If you have dumbbells, you can use the Some Equipment workouts. If you do not, use the No Equipment Full Body Resistance Workouts listed below.
INTERMEDIATE AND ADVANCED - NO FULL GYM ACCESS
There are new workouts for every two week increment. Chose your workouts based on the equipment you have at home. If you have dumbbells, you can use the Some Equipment workouts listed below or the Dumbbell workouts. If you do not, use the No Equipment Full Body Resistance Workouts listed below.
Cardio - Beginner
Go through the circuits and stop at 20 minutes. THEY SHOULD BE NO LONGER THAN 20 MINUTES.
Schedule your workouts on the days that work for you.
CARDIO - Intermediate/Advanced
THEY SHOULD BE NO LONGER THAN 20 MINUTES.
Schedule your workouts on the days that work for you.
WEEK 1&2- HIIT-Intermediate/Advanced
Week 3&4-HIIT-Intermediate/Advanced
Week 5&6-HIIT-Intermediate/Advanced
Week 7&8-HIIT-Intermediate/Advanced
RESISTANCE TRAINING
ALL LEVELS - No Equipment required- Full Body Workouts
Schedule your workouts on the days that work for you.
WEEK 1&2-No Equipment Full Body Resistance
Week 3&4- No Equipment Full Body Resistance
Week 5&6- No Equipment Full Body Resistance
Week 7&8- No Equipment Full Body Resistance
ALL LEVELS - Minimal Equipment Workouts (dumbbells) - UPPER AND LOWER BODY
All Weeks
DAY 1 - Upper Body
DAY 2 - Legs
DAY 3 - Upper Body
DAY 4 - Legs
WEEK 1&2- All levels-Minimal Equipment
WK3&4-All Levels-Minimal Equipment
WK5&6-All Levels-Minimal Equipment
WK 7&8-All Levels-Minimal Equipment
Intermediate/ Advanced Dumbbell Workouts
AT HOME DUMBBELL WORKOUTS - WEEKS 1&2
DAY 1 - UPPER BODY - BACK, BICEPS, CHEST
DAY 2 - LEGS
DAY 3 - UPPER BODY - SHOULDERS, TRICEPS
DAY 4 - LEGS
AT HOME DUMBBELL WORKOUTS - WEEKS 3&4
DAY 1 - UPPER - CHEST, TRICEPS
DAY 2 - LOWER - LEGS/ABS
DAY 3 - UPPER - SHOULDERS
DAY 4 - LOWER - LEGS/ABS
DAY 5 -UPPER - BACK/BICEPS
AT HOME DUMBBELL WORKOUTS - WEEKS 5&6
DAY 1 - UPPER - SHOULDERS
DAY 2 - BICEPS/TRICEPS/BACK
DAY 3 - LOWER/ABS
DAY 4 - CHEST/SHOULDERS
DAY 5 -LOWER/ABS
AT HOME DUMBBELL WORKOUTS - WEEKS 7&8
DAY 1 - LEGS
DAY 2 - BACK & BICEPS
DAY 3 - CHEST & SHOULDERS
DAY 4 - LEGS
DAY 5 - BACK & TRICEPS
DAY 6 - SHOULDERS
DUMBBELL / BARBELL WORKOUTS - 5-6 DAYS
DUMBBELL / BARBELL WORKOUTS WEEKS 1&2
DAY 1 - BACK & CHEST
DAY 2 - LEGS
DAY 3 - BICEPS & TRICEPS
DAY 4 - LEGS
DAY 5 - SHOULDERS
DUMBBELL / BARBELL WORKOUTS WEEKS 3&4
DAY 1 - CHEST & TRICEPS
DAY 2 - LEGS
DAY 3 - SHOULDERS
DAY 4 - BACK & BICEPS
DAY 5 - LEGS
DUMBBELL / BARBELL WORKOUTS WEEKS 5&6
DAY 1 - LEGS
DAY 2 - BACK & SHOULDERS
DAY 3 - LEGS
DAY 4 - TRICEPS & BICEPS
DAY 5 - LEGS
DAY 6 - BACK & CHEST
DUMBBELL / BARBELL WORKOUTS WEEKS 7&8
DAY 1 - LEGS
DAY 2 - BACK & SHOULDERS
DAY 3 - LEGS
DAY 4 - CHEST/ARMS
DAY 5 - LEGS
DAY 6 - BACK & SHOULDERS
30 MINUTE WORKOUTS - USING DUMBBELLS
30 MINUTE WORKOUTS - WEEKS 1&2
DAY 1 - BACK & CHEST
DAY 2 - LEGS
DAY 3 - BICEPS & TRICEPS
DAY 4 - LEGS
DAY 5 - SHOULDERS
30 MINUTE WORKOUTS - WEEKS 3&4
DAY 1 - CHEST & TRICEPS
DAY 2- LEGS
DAY 3 - SHOULDERS
DAY 4 - BACK & BICEPS
DAY 5 - LEGS
30 MINUTE WORKOUTS - WEEKS 5&6
DAY 1 - LEGS
DAY 2 - ARMS
DAY 3 - SHOULDERS
DAY 4 - LEGS
DAY 5 - BACK & CHEST
30 MINUTE WORKOUTS - WEEKS 7&8
DAY 1 - BACK & SHOULDERS
DAY 2 - LEGS
DAY 3 - CHEST & TRICEPS
DAY 4 - LEGS
DAY 5 - SHOULDERS & BICEPS
CABLES/DUMBBELLS WORKOUTS
CABLES/DUMBBELLS WORKOUTS - WEEKS 1&2
DAY 1 - LEGS
DAY 2 - BACK
DAY 3 - CHEST/ARMS
DAY 4- LEGS
DAY 5 - SHOULDERS
CABLES/DUMBBELLS WORKOUTS - WEEKS 3&4
DAY 1 - LEGS
DAY 2 - BACK/BICEPS
DAY 3 - CHEST/ARMS
DAY 4- LEGS
DAY 5 - SHOULDERS
DAY 6 - CHEST/TRICEPS
CABLES/DUMBBELLS WORKOUTS - WEEKS 5&6
DAY 1 - LEGS
DAY 2 - BACK/SHOULDERS
DAY 3 - LEGS
DAY 4- BICEPS/TRICEPS
DAY 5 - LEGS
DAY 6 - CHEST/BACK
CABLES/DUMBBELLS WORKOUTS - WEEKS 7&8
DAY 1 - LEGS
DAY 2 - BACK/SHOULDERS
DAY 3 - LEGS
DAY 4- CHEST/BICEPS/TRICEPS
DAY 5 - BACK/SHOULDERS
DAY 6 - LEGS
CABLES/DUMBBELLS/BARBELLS WORKOUTS
CABLES/DUMBBELLS/BARBELLS WORKOUTS - WEEKS 1&2
DAY 1 - LEGS
DAY 2 - BACK
DAY 3 - CHEST/ARMS
DAY 4 - LEGS
DAY 5 - SHOULDERS
CABLES/DUMBBELLS/BARBELLS WORKOUTS - WEEKS 3&4
DAY 1 - LEGS
DAY 2 - BACK/BICEPS
DAY 3 - LEGS
DAY 4 - SHOULDERS
DAY 5 - LEGS
DAY 6 - CHEST/TRICEPS
CABLES/DUMBBELLS/BARBELLS WORKOUTS - WEEKS 5&6
DAY 1 - LEGS
DAY 2 - BACK/SHOULDERS
DAY 3 - LEGS
DAY 4 - BICEPS/TRICEPS
DAY 5 - LEGS
DAY 6 - BACK/CHEST
CABLES/DUMBBELLS/BARBELLS WORKOUTS - WEEKS 7&8
DAY 1 - LEGS
DAY 2 - BACK/SHOULDERS
DAY 3 - LEGS
DAY 4 - CHEST/ARMS
DAY 5 - BACK/SHOULDERS
DAY 6 - LEGS
AT HOME LEG BURNER (OPTIONAL) - DO THIS 1 OR 2 TIMES PER WEEK - YOU MAY SUB IT IN FOR THE LEG DAYS IN THE DUMBBELL WORKOUTS.
HIP CIRCLE WORKOUT 1 (BANDS V1 IN THE APP)
HIP CIRCLE WORKOUTS 2 (BANDS V2 IN THE APP)
These are all excellent moves. Choose 2-4 moves to add at the end of any workout. DO 3 SETS OF 15-20
INTERMEDIATE - FULL GYM
There are Intermediate workouts for both HIIT and Resistance training.
There are new workouts for every two week increment.
DAY 1 - Shoulders
DAY 2 - Biceps & Triceps
DAY 3 - Legs
DAY 4 - Back & Chest
DAY 1 - Back & Shoulders
DAY 2 - Biceps & Triceps
DAY 3 - Legs
DAY 4 - Shoulders
DAY 5 - Back & Chest
DAY 1 - Biceps & Triceps
DAY 2 - Back & Shoulders
DAY 3 - Legs
DAY 4 - Shoulders
DAY 5 - Back & Chest
DAY 1 - Chest & Triceps
DAY 2 - Legs
DAY 3 - Back
DAY 4- Shoulders & Biceps
DAY 5 - Legs
ADVANCED- FULL-GYM
This schedule is for experienced gym goers who really want to build more muscle.
You will use the HIIT Intermediate/Advanced Workouts and The Gym Intermediate or Advanced Workouts. Do the workouts in the order I have them laid out.
CARDIO
HIIT - Intermediate/Advanced- ideally you want to do these fasted for best results.
Monday, Tuesday, Thursday, Friday (optional)
WEEK 1&2- HIIT-Intermediate/Advanced
Week 3&4-HIIT-Intermediate/Advanced
Week 5&6-HIIT-Intermediate/Advanced
RESISTANCE TRAINING
DAY 1 - Chest & Shoulders
DAY 2 - Biceps & Triceps
DAY 3 - Legs
DAY 4- Shoulders & Chest
DAY 5 - Back
DAY 1 - Back & Chest
DAY 2 - Biceps & Triceps
DAY 3 - Legs
DAY 4 - Shoulders
DAY 5 - Back
DAY 1 - Shoulders
DAY 2 - Chest & Triceps
DAY 3 - Back
DAY 4 - Shoulders & Biceps
DAY 5 - Legs
DAY 1 - Back & Biceps
DAY 2 - Shoulders
DAY 3 - Legs
DAY 4 - Chest & Triceps
DAY 5 - Repeat Legs, Shoulders or Back
Int/Adv -Cables/Free Weights/Leg Machines
These workouts use a combination of dumbbells, barbells, cables and strength machines for legs. It is a 6 day a week workout schedule, including 3 leg workouts.
Int/Adv -Wks 1&2 -Cables/Free Weights/Leg Machines
Int/Adv -Wks 3&4 -Cables/Free Weights/Leg Machines
Int/Adv -Wks 5&6 -Cables/Free Weights/Leg Machines
Int/Adv -Wks 7&8 -Cables/Free Weights/Leg Machines
I will discuss optimum workout schedules in the Facebook Group along with valuable tips. If you are unsure of what to do or need assistance on the best schedule for you, please email me at hpl6weekclients1@gmail.com