2019 Workout Plan…Will you be joining us?
We are about to embark on our new workout challenge for 2019! I wanted to post up our workout plan today, so that everyone knows what to do each day of the week. This plan incorporates strength training, cardio vascular work, and flexibility training.
I wanted this workout challenge to be as efficient as possible, By fitting in everything that needs to be accomplished into compacted blocks of time.
If for some reason you can’t fit in your flexibility training in the early morning, then please slate it in for after your main workout, or in the evening before watching your favorite shows.
For the main workouts we will be combining strength training with weights, with sprints of cardio in between sets. For the cardio sprints, you are to really go all out, and go as fast as possible. You shouldn’t be able to speak during this one minute, but instead go as fast as you can while keeping the correct form.
For your very first strength exercise, you will warm up by completing 3 sets with light to moderate weight. Rest 1 minute after each warm up set. Once you are warmed up, you will begin your main supersets.
Each superset will include a strength exercise with barbell or dumbbells (if you don’t have a barbell, just use dumbbells for the whole workout) and when your reps are completed for each weight set, you will immediately go into a cardio boosting exercise for 1 minute. Once that is done, you will rest for 1 to 2 minutes, before moving on to the next superset.
The Workouts….
FLEXIBILITY TRAINING-MONDAY-THURSDAY….
AM YOGA- Chose the yoga routine that best works for you. I highly recommend YouTube as a free source of some great yoga workouts. You can also check your streaming services! There are so many available these days, you can never get bored.
FRIDAY-Optional AM Yoga or Steady State Cardio (such as a long fast walk or jog for at least 30 to 45 minutes)
WEIGHT/CARDIO INTERVAL TRAINING-MONDAY-FRIDAY.
(***Foam roll any tight areas of your body after workout to avoid any tightness, and to help drain the lymph nodes.)
****OPTIONAL-If you are like me, and only if you are up to it, you may add in more cardio. I like to go for a jog, bike ride, or walk on top of my regular workouts. This is just who I am, and what feels good to me. I won’t do this if I am too tired, or my body feels overworked. Sometimes taking a break is what is best. ONLY do this if you have time, or just like to get out and move your body. I do this at a more easy pace, and for the purpose of well being. I LOVE being outside!
MONDAY-Chest and Calves
(Weight is moderate to heavy, and reps are 10 to 12 per set)
WARM UP WITH WEIGHTS- 3 sets, light to moderate weight. Rest 1 minute between sets.
SUPERSET 1-
Incline barbell or dumbbell bench press
Jumping Jacks (1 minute)
Rest 1 to 2 minutes. Repeat 3 times.
SUPERSET 2-
Dumbbell incline press
Squat to side leg lift (alternating from right to left) 1 minute
Rest 1-2 minutes. Repeat 3 times.
SUPERSET 3-
Flat bench press
Sprint on treadmill or in place 1 minute.
Rest 1-2 minutes. Repeat 3 times.
SUPERSET 4-
Standing calf raise
Jump Squat
Rest 1-2 minutes. Repeat 3 times.
TUESDAY-BACK/BUTT/ABS (same reps, weight, and sets as Monday)
SUPERSET 1-
Barbell Deadlift-warm up with 3 sets of light to heavier weight, with 1 minute rest between sets. Then go to main sets:
Barbell deadlift
Dumbbell stiff leg deadlift
Rest 1-2 minutes. Repeat 3 times
SUPERSET 2-
Barbell squat
Jump Squat
Rest 1-2 minutes. Repeat 3 times
SUPERSET 3-
Barbell row
Seal Jack
Rest 1-2 minutes. Repeat 3 times
SUPERSET 4-
Dumbbell row
Ski Jump
Rest 1-2 minutes, repeat 3 times
Superset 5-
Plank
Abs exercise of your choice (pick a different one for each set)
Rest 1-2 minutes. Repeat 3 times.
WEDNESDAY-SHOULDERS/CALVES
WARM UP 3 sets of Military press. Rest 1 minute between eat set, then go into main sets.
SUPERSET 1-
Military Press
High Knees
Rest 1-2 minutes. Repeat 3 times.
SUPERSET 2-
Side Lateral Raise
Treadmill sprint, or run in place sprint
Rest 1-2 minutes. Repeat 3 times.
SUPERSET 3-
Bent Over Rear Delt Raise
Jumping Jack
Rest 1-2 minutes. Repeat 3 times.
SUPERSET 4-
Calf raise
Burpee
Rest 1-2 minutes. Repeat 3 times.
THURSDAY-ARMS & ABS
WARM UP-Barbell Curl with Tricep Push Up Superset. Rest 1 minute between sets. Repeat 3 times.
SUPERSET 1-
Barbell Curl
Reverse Lunge
Rest 1-2 minutes. Repeat 3 times
SUPERSET 2-
Close grip bench press
High Knees
Rest 1-2 minutes. Repeat 3 times.
SUPERSET 3-
Alternating DB curl
Mountain Climber
Rest 1-2 minutes. Repeat 3 times
SUPERSET 4-
Tricep press
Treadmill sprint
Rest 1-2 minutes. Repeat 3 times
SUPERSET 5-
ABS CIRCUIT- Choose three ab exercises, and do them back to back.
Rest 1-2 minutes. Repeat 3 times.
FRIDAY-NORMAL WEIGHT TRAINING-LEGS & BUTT
*on this day there are no cardio sprints in between sets. Just normal weight lifting.
WARM UP-3 sets of barbell squats. Rest 1 minute between sets. Once completed, go right into normal sets.
SET 1-
Barbell squat
3 sets. Rest 2 minutes between sets.
SET 2-
Low Cable Squat
3 sets. Rest 2 minutes between sets.
SET 3-
Romanian Deadlift
3 sets. Rest 2 minutes between sets.
SET 4-
HIP THRUST
3 sets. Rest 2 minutes between sets.
So there you have it! This is the workout plan for the next 8 weeks. We will switch to a new plan after this period of the plan is over (I will be letting you know more about that as it comes closer) If you have any questions about this plan, please feel free to contact me, or leave a comment below instead, as someone else may have the same question as you, and I can leave an answer for everyone to see. To review the eating plan that goes along with this routine, please click HERE to review that post.
I look forward to training with all of you! Have an amazing and healthy start to your 2019!
Until Next Post,
Amy
