Beginner's, Intermediate's & Advanced Workout Week 21- Day 1

The workout plan is combined again for this week as you’ll be going at your own level and doing each move at your own level to make it fit for YOU. We’ll be switching things up by doing a lot more cardio this week.

** PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVES IN YOUR WRITTEN WORKOUT. I LABEL THE EXERCISE MOVES BY NAME AND ALSO SHOW HOW TO DO THE EXERCISES AT ALL LEVELS SO THAT YOU CAN START OFF AT YOUR LEVEL AND FOCUS ON PROPER FORM.

Day 1(I like to start my Day 1 on Monday but you are welcome to do the workouts any days that work best for you): Cardio and Chest

2 min. warm-up of low impact jumping jacks

*You can perform each move at your own level. Burpees can be modified and push ups you can do against a wall, on your knees or on your feet. Make sure to get a stop watch or use your phone because you’ll be timing your cardio segments (1 min. of burpees).

After your warm-up you’ll do the following exercise routine with as little rest as possible from start to finish.

  • 1 minute of burpees
  • 10 push-ups
  • 1 minute of burpees
  • 9 push-ups
  • 1 minute of burpees
  • 8 push-ups
  • 1 minute of burpees
  • 7 push-ups
  • 1 minute of burpees
  • 6 push-ups
  • 1 minute of burpees
  • 5 push-ups
  • 1 minute of burpees
  • 4 push-ups
  • 1 minute of burpees
  • 3 push-ups
  • 1 minute of burpees
  • 2 push-ups
  • 1 minute of burpees
  • 1 push-ups

*For Intermediate to advanced you’ll continue you this pattern for 5 for minutes as follows. Beginners will move to stretching and be done.

  • 1 minute of burpees
  • 2 push-ups
  • 1 minute of burpees
  • 3 push-ups
  • 1 minute of burpees
  • 4 push-ups
  • 1 minute of burpees
  • 5 push-ups
  • 1 minute of burpees
  • Push ups until failure (meaning until you can’t do any more keeping proper form. Don’t take more then 3 second break between push-ups that means you are done).

Stretch! Make sure to stretch. Hold each move for about 30 seconds.

  • By admin
  • 5/25/2014

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