Weekly workouts
Workout Instructions:
These will be weekly workouts that build on top of each other. Meaning, they will start off easy and get harder each week. If the workouts seem too easy for you, you need to pick up the pace and do each exercise as fast as you can. You can also add weight to the exercises, increase the reps, or modify them to make them harder. For example, instead of doing squats you can add weight or make them explosive and do jump squats. I did this workout today and I simply took out the 30 second rest. The workouts WILL GET HARDER, this is just the first one to ease you back into doing something!
Here Is how it works:
Each workout is a AMRAP (As Many Rounds As Possible). You need to do as many rounds as possible in 7 minutes. There are 3 exercises in each circuit with a built in rest. You should get through at LEAST 3 rounds in 7 minutes, but if you have already been working out you will need to do more to feel like you got a good workout.
There are two circuits In each workout and you will do each twice. Circuit 1, cuircuit 2, then back to circuit 1 and then again circuit 2. Workouts are a total of 28 minutes long. Remember to do the warm up and cool down.
If you don't know what the exercise is, you can look it up on online. If the exercise requires a dumbbell or band and you don't have either, get creative! I have used a gallon of milk, laundry detergent, or any other random item you have around the house.
Log YOUR Workouts
Log your workouts on this google doc. You will need to copy and paste it onto a new doc and then email it to me at [email protected].
It takes months to get INTO shape and only about 7 days to get out of shape! Don't lose all the work you have put in!