This is a phenomenal resistance training workout that will hit all of the major muscle groups. It also includes a specific emphasis on toning and strengthening the abs.
This workout is designed to be a challenge, but a challenge that is accomplishable. One of the many things that I like about it is the frequency. It’s a 4 day split with two different workouts. So Workout A is done on Monday, and Thursday, and Workout B is done on Tuesday, and Friday.
Both workouts are full body workouts, but they include different exercises to work the muscles in different ways. Because you will be doing 4 full body workouts each week, it’s important to not over exert on any one workout. The muscles should be challenged and maybe even a little sore the next day, but not enough to interfere with the current day’s workout.
If you prefer to use heavier weights, instead of doing more repetitions then that is an option as well. However you do it, progress in small increments. At first you’ll probably get better very quickly. After a couple of months, you won’t progress quite as fast. Just make sure that you’re adding at least 1 rep to each exercise every week.
4 days a week
Workout A - Monday/Thursday
Workout B- Tuesday/Friday
Warm-up
Treadmill walk, or March in Place for 3 minutes. On a scale of 1 to 10,
walk at about a 3 to 4 pace.
Static Stretch Routine - Hold each for 30 seconds
Sitting Toe Reach
Sitting Quadriceps Stretch
Glute Stretch
Kneeling Hip Flexor Stretch
Latissimus Dorsi Stretch
Pectoral Stretch
Workout A
Circuit - 3 sets
Chair Squats - 3 reps
Back Bends - 3 reps
Toe Touches - 5 reps
Sit-ups - 3 reps
Overhead Press - 5 reps (light dumbbells)
Side Bends - 3 reps
Bent Over Rows - 5 reps (light dumbbells)
Trunk Rotations - 3 reps
Workout B
Circuit - 3 sets
Back Kicks - 5 reps
High Knees - 10 reps
Butt Kickers - 10 reps
Lying Leg Raises - 5 reps
Chest Expanders - 10 reps
Side Leg Raises - 3 reps
Upright Rows - 5 reps (light dumbbells)
Standing Twists - 10 reps
