Body worth workouts
Exercises
DATE
Upper Body Day #1 WARM UP- 6 to 10 mins of cardio Bench Press OR Chest press
lbs.
3x10 ABS- Knee ups
reps. lbs.
2x20 between sets of bench
reps.
TAKE 1 Minute between sets for recovery Incline Flys
lbs.
3x10 Ball Crunches
reps.
2x15
reps.
TAKE 1 Minute between sets for recovery Pull Ups or Assisted Pull/Inverted Pull Ups-
lbs.
2x10 ABS: Standing High Knees
reps. lbs.
2x20 each leg
reps.
TAKE 1 Minute between sets for recovery Seated row or bent over DB rows
lbs.
lbs.
3x10 ABS: CATS(and DOGS)- Hold each position 5 sec
reps.
2 sets 3 reps of each position
reps.
TAKE 1 Minute between sets for recovery Bicep curls paired with Tricep extension
lbs.
lbs.
3 sets of 10reps both exercises Vacuums-10 second vacuums (10-20 sec rest between reps)
reps.
2x5
reps.
lbs.
INTERVALS20 minutes of “Even Minute” INTERVALS Min 1-3: Warm up Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes Min 5, 7, 9, 11, 13, 15 easier/recovery minutes Min 16-20 cool down Lower Body Day #1 WARM UP- 6 to 10 mins of cardio Squats or DB Squats
lbs.
3x10 Roman Chair Knee ups
reps.
2x20
reps.
TAKE 1 Minute between sets for recovery Smith Lunges or walking lunges
lbs.
lbs.
3x10 Ball Crunches
reps.
2x15
reps.
TAKE 1 Minute between sets for recovery Leg Extensions
lbs.
lbs.
3x10 ABS: Standing High Knees- each leg
reps.
2x20
reps.
TAKE 1 Minute between sets for recovery Leg curls or ball leg curls
lbs.
3x10
reps.
lbs.
ABS: CATS(and DOGS)- Hold each position 5 sec 2 sets 3 reps of each position TAKE 1 Minute between sets for recovery Calf Raises 3x10 Vacuums- 10 second vacuums (10-20 sec rest between reps) 2x5 Upper Body Day #2
lbs. reps. lbs. reps. lbs. reps.
WARM UP- 6 to 10 mins of cardio Lat Pull Downs
lbs.
3x10 ABS- Knee ups
reps. lbs.
2x20 between sets of bench
reps.
TAKE 1 Minute between sets for recovery Seated rows
lbs.
3x10 Ball Crunches
reps.
2x15
reps.
TAKE 1 Minute between sets for recovery Incline Flys-
lbs.
3x10 ABS: Standing High Knees
reps. lbs.
2x20 each leg
reps.
TAKE 1 Minute between sets for recovery DB Shoulder Press
lbs.
lbs.
3x10 ABS: CATS(and DOGS)- Hold each position 5 sec
reps.
2 sets 3 reps of each position
reps.
TAKE 1 Minute between sets for recovery Lateral Raises
lbs.
3 sets of 10reps one arm at a time
reps.
ABS: Vacuums- 10 second vacuums (10-20 sec rest between reps)
lbs.
2x5
reps.
lbs.
INTERVALS20 minutes of “Even Minute” INTERVALS Min 1-3: Warm up Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes Min 5, 7, 9, 11, 13, 15 easier/recovery minutes Min 16-20 cool down Lower Body Day #2 WARM UP- 6 to 10 mins of cardio Squats or DB Squats
lbs.
3x10 Roman Chair Knee ups
reps.
2x20
reps.
TAKE 1 Minute between sets for recovery Dead Lifts
lbs.
lbs.
3x10 Ball Crunches
reps.
2x15
reps.
TAKE 1 Minute between sets for recovery
lbs.
Leg Extensions
lbs.
3x10 ABS: Standing High Knees- each leg
reps.
2x20
reps.
TAKE 1 Minute between sets for recovery Leg curls or ball leg curls
lbs.
lbs.
3x10 ABS: CATS(and DOGS)- Hold each position 5 sec
reps.
2 sets 3 reps of each position
reps.
TAKE 1 Minute between sets for recovery Walking lunges
lbs.
2x15 Vacuums- 10 second vacuums (10-20 sec rest between reps)
lbs.
reps.
2x5
lbs. reps.
Daily CORE- during rest between higher rep sets or post intervals Knee Ups on bench or roman chair
lbs.
3x15front/5side/5side ABS Old School sit ups
reps.
3x25 ABS Crunches on ball
reps.
3x15/5/5 ABS Reverse crunches
reps.
3x25 Cats
reps.
3x5reps of 5 seconds ea tummy/back
reps.
INTERVALS20 minutes of “Even Minute” INTERVALS Min 1-3: Warm up Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes Min 5, 7, 9, 11, 13, 15 easier/recovery minutes Min 16-20 cool down Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2x20 b) Ball Crunches- 2x15 c) Standing High Knees- 2x20 each leg d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
lbs. lbs. lbs. lbs.
DATE
Upper Body Day #1 WARM UP- 6 to 10 mins of cardio Bench Press OR Chest press
lbs.
3x10 ABS- Knee ups
reps. lbs.
2x20 between sets of bench
reps.
TAKE 1 Minute between sets for recovery Incline Flys
lbs.
3x10 Ball Crunches
reps.
2x15
reps.
TAKE 1 Minute between sets for recovery Pull Ups or Assisted Pull/Inverted Pull Ups-
lbs.
2x10 ABS: Standing High Knees
reps. lbs.
2x20 each leg
reps.
TAKE 1 Minute between sets for recovery Seated row or bent over DB rows
lbs.
lbs.
3x10 ABS: CATS(and DOGS)- Hold each position 5 sec
reps.
2 sets 3 reps of each position
reps.
TAKE 1 Minute between sets for recovery Bicep curls paired with Tricep extension
lbs.
lbs.
3 sets of 10reps both exercises Vacuums-10 second vacuums (10-20 sec rest between reps)
reps.
2x5
reps.
lbs.
INTERVALS20 minutes of “Even Minute” INTERVALS Min 1-3: Warm up Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes Min 5, 7, 9, 11, 13, 15 easier/recovery minutes Min 16-20 cool down Lower Body Day #1 WARM UP- 6 to 10 mins of cardio Squats or DB Squats
lbs.
3x10 Roman Chair Knee ups
reps.
2x20
reps.
TAKE 1 Minute between sets for recovery Smith Lunges or walking lunges
lbs.
lbs.
3x10 Ball Crunches
reps.
2x15
reps.
TAKE 1 Minute between sets for recovery Leg Extensions
lbs.
lbs.
3x10 ABS: Standing High Knees- each leg
reps.
2x20
reps.
TAKE 1 Minute between sets for recovery Leg curls or ball leg curls
lbs.
3x10
reps.
lbs.
ABS: CATS(and DOGS)- Hold each position 5 sec 2 sets 3 reps of each position TAKE 1 Minute between sets for recovery Calf Raises 3x10 Vacuums- 10 second vacuums (10-20 sec rest between reps) 2x5 Upper Body Day #2
lbs. reps. lbs. reps. lbs. reps.
WARM UP- 6 to 10 mins of cardio Lat Pull Downs
lbs.
3x10 ABS- Knee ups
reps. lbs.
2x20 between sets of bench
reps.
TAKE 1 Minute between sets for recovery Seated rows
lbs.
3x10 Ball Crunches
reps.
2x15
reps.
TAKE 1 Minute between sets for recovery Incline Flys-
lbs.
3x10 ABS: Standing High Knees
reps. lbs.
2x20 each leg
reps.
TAKE 1 Minute between sets for recovery DB Shoulder Press
lbs.
lbs.
3x10 ABS: CATS(and DOGS)- Hold each position 5 sec
reps.
2 sets 3 reps of each position
reps.
TAKE 1 Minute between sets for recovery Lateral Raises
lbs.
3 sets of 10reps one arm at a time
reps.
ABS: Vacuums- 10 second vacuums (10-20 sec rest between reps)
lbs.
2x5
reps.
lbs.
INTERVALS20 minutes of “Even Minute” INTERVALS Min 1-3: Warm up Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes Min 5, 7, 9, 11, 13, 15 easier/recovery minutes Min 16-20 cool down Lower Body Day #2 WARM UP- 6 to 10 mins of cardio Squats or DB Squats
lbs.
3x10 Roman Chair Knee ups
reps.
2x20
reps.
TAKE 1 Minute between sets for recovery Dead Lifts
lbs.
lbs.
3x10 Ball Crunches
reps.
2x15
reps.
TAKE 1 Minute between sets for recovery
lbs.
Leg Extensions
lbs.
3x10 ABS: Standing High Knees- each leg
reps.
2x20
reps.
TAKE 1 Minute between sets for recovery Leg curls or ball leg curls
lbs.
lbs.
3x10 ABS: CATS(and DOGS)- Hold each position 5 sec
reps.
2 sets 3 reps of each position
reps.
TAKE 1 Minute between sets for recovery Walking lunges
lbs.
2x15 Vacuums- 10 second vacuums (10-20 sec rest between reps)
lbs.
reps.
2x5
lbs. reps.
Daily CORE- during rest between higher rep sets or post intervals Knee Ups on bench or roman chair
lbs.
3x15front/5side/5side ABS Old School sit ups
reps.
3x25 ABS Crunches on ball
reps.
3x15/5/5 ABS Reverse crunches
reps.
3x25 Cats
reps.
3x5reps of 5 seconds ea tummy/back
reps.
INTERVALS20 minutes of “Even Minute” INTERVALS Min 1-3: Warm up Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes Min 5, 7, 9, 11, 13, 15 easier/recovery minutes Min 16-20 cool down Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2x20 b) Ball Crunches- 2x15 c) Standing High Knees- 2x20 each leg d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
lbs. lbs. lbs. lbs.
