Here's the plan I created and just started last week. It's challenging give it a try! Im working on getting pictures or videos of the exercises incase you don't know what they all are. Each workout only takes about 20-30 minutes, which is no time at all! and the only equipment you need are some paper plates and a kettlebell!
Good luck and Enjoy!
Monday:
- Cardio at least 30 minutes of your favorite way to sweat. I usually go on a run, play soccer or
paddle board.
Tuesday: full body Kettlebell workout
2 sets of 20 reps of each exercise (unless otherwise stated). sets of two exercises before rest. do 20 reps of one exercise, then 20 of the next, then repeat. About a 20-30 minute workout.
- 1 arm rows
- 1 arm swings
- 45 second rest
- squat and press
- figure 8s
- 45 second rest
- 3 way pass
- side lunges
- 45 second rest
- overhead press (10)
- straight arm hold (5-10 seconds)
- 45 sec rest
- sear squats
- side leg lifts
- 45 sec rest
- russian twists
- crunches (pushing kettlebell forward)
- 45 sec rest
- side leans
- 2 handed forward swings.
Wednesday: Cardio and stretching
- be active and take care of your body! if you're sore don't skip working out! go for a run, do yoga, play your favorite sport.
Thursday: Arms/back
2 sets of 10-15 reps. sets of two exercises before rest. do 10-15 reps of first exercise then 10-15 reps of the next exercise, then repeat before resting. if single arm exercise do one arm, then do the next exercise, then do the other arm and that counts as the 2 sets.
- standard push-ups
- seated dips (on a table or sturdy chair)
- rest
- Kettlebell overhead press
- Let me ins
- rest
- staggered hand push ups (right hand in front for first set, left in front for second)
- supermans
- rest
- kettlebell curls
- 3 way pass with kettlebell
- rest
- Extension with kettlebell
- 1 arm rows with kettlebell.
Friday: Legs/abs
2 sets of 20... same directions as above.
- sumo squats
- lunge jumps
- rest
- bulgarian split squats
- 2 handed forward kettlebell swings
- rest
- side plank hip ups
- double leg lifts (laying flat on back)
- rest
- mountain climbers (with plates under feet)
- two legged mountain climbers with plates
- rest
- 10 burpeess
- 10 arm crawls, dragging legs with plates under feet (5 up, 5 back).
- rest
- table tops (hip ups) with block between legs
- crunches with legs straight in the air and block b/w legs.
(workouts in orange can be substituted out if too difficult, but at least give them a try!)
Saturday: Cardio
be active! I usually spend the day playing beach volleyball or soccer. do something fun that makes you sweat!
Sunday: REST
Enjoy the day off! do some stretching if you are a little sore! but besides that it's Sunday, sit back on the couch and watch some football! (Go Ravens! ;) )
