Week One - Two - Three
Monday
60 Seconds
March in Place
60 Seconds
Jumping Jacks
60 Seconds
Mountain Climbers
60 Seconds
Pause
60 Seconds
Side to Side Squats
30 Seconds
Pause
60 Seconds
Walking Lunges
30 Seconds
Pause
90 Seconds
Chest Stretch
Dumbbell Chest Press
3 Sets: 10, 10, 12
Chest Fly
3 Sets: 10, 10, 12
Dumbell Triceps
3 Sets: 10, 10, 12
Lying Triceps
3 Sets: 10, 10, 12
Bent-over Row Press
2 Sets: 8, 10
90 Seconds
Up Down Plank
Set 3: 10, 10, 10
Crunches
Set 2: 10, 10
Knee Hug
Set 3: 10, 10, 10
Leg Raise
Tuesday
60 Seconds
Butt kicks
60 Seconds
Jumping Jacks
60 Seconds
Mountain Climbers
60 Seconds
Pause
60 Seconds
Side to Side Squats
30 Seconds
Pause
60 Seconds
Ball Over Head Circle
30 Seconds
Pause
90 Seconds
Arms Roll
Dumbbell Lateral Raise
3 Sets: 10, 10, 12
Chest Fly
3 Sets: 10, 10, 12
Dumbell Triceps
3 Sets: 10, 10, 12
120 Seconds
Pause
Concentration Curl
3 Sets: 10, 10, 12
Biceps Curl
2 Sets: 8, 10
90 Seconds
Up Down Plank
Set 3: 10, 10, 10
Crunches
Set 2: 10, 10
Knee Hug
Set 3: 10, 10, 10
Leg Raise
Thursday
60 Seconds
March in Place
60 Seconds
Jumping Jacks
60 Seconds
Mountain Climbers
60 Seconds
Pause
60 Seconds
Side to Side Squats
30 Seconds
Pause
60 Seconds
Ball Over Head Circle
30 Seconds
Pause
2 X 90 Seconds
Eagle Pose
Dumbbell Chest Press
3 Sets: 10, 10, 12
Chest Fly
3 Sets: 10, 10, 12
Bent-over Row Press
2 Sets: 8, 10
Dumbell Triceps
3 Sets: 10, 10, 12
Lying Triceps
3 Sets: 10, 10, 12
90 Seconds
Up Down Plank
Set 3: 10, 10, 10
Crunches
Set 2: 10, 10
Knee Hug
Set 3: 10, 10, 10
Leg Raise
Friday
Friday
60 Seconds
March in Place
60 Seconds
Jumping Jacks
60 Seconds
Pause
60 Seconds
Side to Side Squats
30 Seconds
Pause
60 Seconds
Ball Over Head Circle
30 Seconds
Pause
90 Seconds
Arms Roll
2 X 45 Seconds
Eagle Pose
2 X 2 X 8
Split Squat Press
Dumbbell Lateral Raise
3 Sets: 10, 10, 12
Chest Fly
3 Sets: 10, 10, 12
Dumbell Triceps
3 Sets: 10, 10, 12
120 Seconds
Pause
Concentration Curl
3 Sets: 10, 10, 12
Biceps Curl
2 Sets: 8, 10
90 Seconds
Up Down Plank
Set 3: 10, 10, 10
Crunches
Set 2: 10, 10
Knee Hug
Set 3: 10, 10, 10
Leg Raise
Week four- five - Six
60 Seconds
March in Place
60 Seconds
In and Out Jacks
60 Seconds
Pause
60 Seconds
Alternating Side Lunge Touch
30 Seconds
Pause
60 Seconds
Ball Over Head Circle
30 Seconds
Pause
90 Seconds
Flutter Kick Squat
2 X 45 Seconds
Eagle Pose
2 X 2 X 8
Rolling Squat
Dumbbell Bent-over Roll
3 Sets: 10, 10, 12
Bow & Arrow Squat Pull
3 Sets: 10, 10, 12
120 Seconds
Pause
Bent-Over Row Press
3 Sets: 10, 10, 12
30 Seconds
Alternating Superman
Set 3: 10, 10, 10
Crunches
Set 2: 10, 10
Reverse Crunches
Set 3: 10, 10, 10
Leg Raise
Trainees
Please click on your name to find out your Training Guide.
Reem
Gordana
Monday
Cardio & Chest & Biceps
Tuesday
Cardio & Shoulder & Triceps
Wednsday
Yin Yoga
Thursday
Cardio & Chest & Biceps
Friday
Cardio & Shoulder & Triceps
Saturday
Abs & Attitude Yoga
About Me
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AWARDS
Cristy is a Qualified Level 3 Personal Trainer.
What People Say About Me
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Britteny Simmons
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