WORKOUTS
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, I recommend LISS. 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. You can do LISS (walk) daily.For resistance (weight) training, try to get in 3-4 sessions per week. You can go up to 6, but always take one rest day.
Nothing crazy.
LISS is a great low impact way to burn fat and stay active. In other words, go for a walk. You do not need to get in 10,000 steps a day. Going for a walk after meals can help improve digestion and regulate blood sugar. Just do what you can.
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.
NOTE: 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.
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.
RESISTANCE TRAINING
ALL LEVELS - No Equipment required- Full Body Workouts
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 The Gym Intermediate or Advanced Workouts. Do the workouts in the order I have them laid out
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 yo want to enter your own workouts and are you are unsure of what to do or need assistance on the best schedule for you, please email me at hpl6weekclients1@gmail.com