Workout Programs

 

active adult biceps body
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24 Day Jumpstart Workouts

Day 1 (Full Body) – Gym required or you can substitute exercises with use of Dumbbells.

Circuit 1: (3 rounds, 30-60 seconds rest between exercises, 1-2 minutes rest between rounds)

  1. Dumbbell Goblet Squats – (15 reps) https://www.youtube.com/watch?v=t2b8UdqmlFs
  2. Resistance Band (above the knees) Bodyweight Squat Burnout – (50 reps) https://www.youtube.com/watch?v=cCOFkkaoT-E ***to get resistance bands go to my shop section and click on resistance band image***
  3. Dumbbell Single Arm Narrow Grip Rows – (15 reps per side) https://www.youtube.com/watch?v=6KNmHxw-SpE
  4. Dumbbell Reverse Lunges – (15 reps/right side only) https://www.youtube.com/watch?v=qYGzE8Uou7E
  5. Resistance Band (above knee) Bodyweight Reverse Lunge Burnout – (50 reps/right side only) https://www.youtube.com/watch?v=RBbzWPmy3s4
  6. Repeat #4 – (15 reps/left side only)
  7. Repeat #5 – (50 reps/left side only)
  8. Pushups on Bench – (up to 15 reps) https://www.youtube.com/watch?v=6crpkXx0cHo

Circuit 2: (3 rounds, 30-60 seconds rest between exercises, 1-2 minutes rest between rounds)

  1. Dumbbell Step Ups w/ Single Arm Shoulder Press – (15 reps per side) https://www.youtube.com/watch?v=S33ZSejTcXU
  2. Forearm Planks – (30-60 seconds) https://www.youtube.com/watch?v=20L8ClULNM0
  3. Dumbbell Deadlifts – (15 reps) https://www.youtube.com/watch?v=IiGk8g3e41w
  4. Tricep Dips on Bench – (up to 15 reps) https://www.youtube.com/watch?v=0326dy_-CzM
  5. Wall Sit w/ Dumbbell Bicep Curls – (15 reps) https://www.youtube.com/watch?v=QtT8xGmkkVc
  6. Resistance Band (above the knee) Bodyweight Glute Bridge Burnout – (50 reps) https://www.youtube.com/watch?v=GjLPEfu5PN0

Day 2 (HIIT Cardio aka High Intensity Interval Training)

You can use any form of cardio machine – treadmill, stepmill, elliptical, row machine, etc.

  1. Begin with 3-5 minute warmup.
  2. Go at your maximum output for 30 seconds.
  3. Then go at your moderate/recovery output for 60 seconds.
  4. Repeat #2 & #3 until you have reached 20-30 minutes total.
  5. End with a 3-5 minute cooldown.

***If you’d rather do land exercises follow this workout***

Circuit: (5-10 rounds, 10-30 seconds rest between exercises, 30-60 seconds rest between rounds)

  1. Wall Ball Squats or Squat Jumps – (20 reps) https://www.youtube.com/watch?v=zfDmFJJYIds https://www.youtube.com/watch?v=Azl5tkCzDcc
  2. Burpees – (up to 10 reps) https://www.youtube.com/watch?v=TU8QYVW0gDU
  3. Lunge Jumps or Travelling Forward Lunges – (20 reps total/10 reps on each side) https://www.youtube.com/watch?v=hTdcOG9muQk https://www.youtube.com/watch?v=5dNL8FHd7vA
  4. Mountain Climbers – (20 to 30 seconds) https://www.youtube.com/watch?v=fBZHkGT0W5Y
  5. Skaters – (20 reps total/10 reps on each side) https://www.youtube.com/watch?v=4RuxhVJ4-pg
  6. Plank Jacks – (20-30 seconds) https://www.youtube.com/watch?v=xcBz0TtHqWI

Day 3 (Full Body)Gym required or you can substitute exercises with use of Dumbbells.

Circuit 1: (3 rounds, 30-60 seconds rest between exercises, 1-2 minutes rest between rounds)

  1. Dumbbell Alternating Side Squats – (20 reps total/10 reps on each side) https://www.youtube.com/watch?v=7uicIW-obz8
  2. Dumbbell Incline Bench Chest Presses – (15 reps) https://www.youtube.com/watch?v=6tW4LUaOxlE
  3. Forearm Side Plank on Bench – (30-60 seconds on each side) https://www.youtube.com/watch?v=3OF800YsIxM
  4. Dumbbell Stationary Lunges w/ Bicep Curls – (15 reps/right leg forward only) https://www.youtube.com/watch?v=fIvr9ootgos
  5. Straight Arm to Forearm Planks – (30-60 seconds) https://www.youtube.com/watch?v=brYTwxhwuTw
  6. Repeat #4 – (15 reps/left leg forward only)

Circuit 2: (3 rounds, 30-60 seconds rest between exercises, 1-2 minutes rest between rounds)

  1. Wide Grip Lat Pulldowns or Dumbbell Bent Over Rows – (15 reps) https://www.youtube.com/watch?v=lueEJGjTuPQ    https://www.youtube.com/watch?v=HE5IBnWYEq4
  2. Dumbbell Single Leg Deadlifts – (15 reps on each side) https://www.youtube.com/watch?v=DGavj41F_Cs
  3. Dumbbell Upright Rows – (15 reps) https://www.youtube.com/watch?v=VIoihl5ZZzM
  4. Leg Raises on Bench – (up to 15 reps) https://www.youtube.com/watch?v=BOlr-OlMxQE
  5. Dumbbell Lateral Raises – (15 reps) https://www.youtube.com/watch?v=kDqklk1ZESo
  6. Single Leg Bridges – (up to 15 reps on each side) https://www.youtube.com/watch?v=3NXv0Nany-Q

Day 4 (LISS Cardio aka Low Intensity Steady State Cardio)

You can use any form of cardio machine – treadmill, stepmill, elliptical, row machine, etc.

  1. 3-5 minute warmup
  2. 30 – 45 minutes at conversational pace, Heart Rate should be between 120-140 beats per minute.
  3. 3-5 minute cooldown

Day 5 (Full Body)Gym required or you can substitute exercises with use of Dumbbells.

Circuit 1: (3 rounds, 30-60 seconds rest between exercises, 1-2 minutes rest between rounds)

  1. Dumbbell Bulgarian Split Squats – (15 reps per side) https://www.youtube.com/watch?v=I3p2bdtluUk&t=36s
  2. Dumbbell Renegade Rows – (10 to 20 reps total/5-10 reps per side) https://www.youtube.com/watch?v=Gja70kgtvoQ
  3. Resistance Band (above the knees) Lateral Walks – (25-30 reps per side) https://www.youtube.com/watch?v=oj4D4Nj63ic ***to get resistance bands go to my shop section and click on resistance band image***
  4. Dumbbell Bent Over Reverse Flies – (15 reps) https://www.youtube.com/watch?v=evXOlgLTPCw
  5. Resistance Band Forward & Backward Duck Walks – (20 steps forward then 20 steps backwards) https://www.youtube.com/watch?v=U4sVqy-94DA
  6. Dumbbell Front Raises – (15 reps) https://www.youtube.com/watch?v=sOcYlBI85hc

Circuit 2: (3 rounds, 30-60 seconds rest between exercises, 1-2 minutes rest between rounds)

  1. Dumbbell Sumo Squats – (15 reps) https://www.youtube.com/watch?v=hxMHSb09mNk
  2. Dumbbell Chest Flyes on Flat Bench – (15 reps) https://www.youtube.com/watch?v=y_Z2LftZDvk
  3. Resistance Band (above the knees) Hip Thrusts off of Bench – (15 reps) https://www.youtube.com/watch?v=ow1Xup9w_ck
  4. Walkout Planks – (30-60 seconds) https://www.youtube.com/watch?v=z1wC9MK5uK8
  5. Cable Midchops or Russian Twists – (15 reps per side) https://www.youtube.com/watch?v=_ZTYFFV9z6Q  https://www.youtube.com/watch?v=NeAtimSCxsY
  6. Resistance Band (above the knees) Donkey Kicks – (20 reps per side) https://www.youtube.com/watch?v=tiX_Upyorcw

Day 6 (HIIT Cardio or LISS Cardio)

Repeat either Day 2 or Day 4

Day 7 (REST DAY) – Whoo hoo!!!

 

***For the remaining 3 weeks repeat the same schedule & workouts as listed above.  Make sure to challenge yourself with intensity & load as you get stronger.***

 

woman doing push ups
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Body Weight Workout

Follow the exercises 1-12 in chronological order. 3o sec of work for each exercise with 15 sec of rest in between. Complete 4 sets total of the circuit. Allow 1 min of rest between each set. I would advise putting in an interval timer app on your phone. This will guide you along the workout, and won’t cheat you in having too much rest.

These are bodyweight traditional exercises. If you have Dumbbells available please add them to the lower body exercises by holding them with your arms at deadweight.
I will include a dumbbell workout below as well to include upper body, hopefully there will be a bench available.

Circuit:
1. Squats (lower body exercise)
2. Walkout Plank with 1 Push-Up
3. Travelling Forward Lunges (lower body exercise)
4. Straight Arm Plank with Alternating Knee to Same Elbow
5. Alternating Reverse Lunges (lower body exercise)
6. Forearm Traditional Plank
7. Jump Squats (lower body exercise)
8. Side Forearm Plank (Right Side)
9. Switch Lunge Jumps (lower body exercise)
10. Side Forearm Plank (Left Side)
11. Burpees
12. Atomic Bombs (aka In and Outs for abs)

Dumbbell Workout

Each circuit will have 2 exercises. These exercises will be timed so it flows easily. Each circuit is to be completed as 3 sets, 45 seconds of work, & 15 seconds of rest. Rest 1 minute between each circuit.

Circuit #1:
1. Dumbbell Butt Tap Squats with Bicep Curls
2. Push-Ups

Circuit #2:
1. Dumbbell Step-Ups (Alternating Legs)
2. Bent Over Narrow Grip Rows

Circuit #3:
1. Dumbbell Chest Press
2. Dumbbell Alternating Reverse Lunges with Shoulder Presses (weight should be that which you can shoulder press with, keep dumbbells at shoulders and press when you come up from the lunge.)

Circuit #4:
1. Bench Tricep Dips
2. Straight Arm Plank to Forearm Plank (keep switching)

***For more of a challenge add a bonus 1 minute burner of burpees before you begin your next circuit after you’ve completed 3 sets of the previous one.***

Outdoor Workout:

If you’re outside and you find a bench or a step follow this workout in chronological order.
30 sec of work, 15 sec of rest, 3 sets total
Rest 1 minute between each set

1. Butt Tap Squats
2. Push-Ups against bench or step
3. Step Ups (right side)
4. Tricep Dips
5. Step Ups (left side)
6. Straight Arm Plank against bench or step (include alternating shoulder taps)
7. Balanced Stationary Lunges (Turn away from bench or step, right foot on bench/step, left leg up forward, keep chest up, bend both knees as you go down and up.)
8. #7 (switch sides)
9. Run up steps if available