đŸ’–Congratulations gorgeous! đŸ’–
If you've found yourself on this post, you must be looking to get fit for the special day. Let me help you.
I've put together a progressive 12-week workout plan to get you into the habit of exercising regularly and to improve your general fitness. It's set up in 3 phases; the first to get you into working out regularly, the second to increase intensity and the third to really get you into gear. If you've got fat to lose, this should help it slide off đŸ’–To modify this, if a phase of the challenge is a little tough or intense, feel free to repeat a previous phase as long as you need. I've split it into 3 phases to increase difficulty- not everyone is going to progress at the same speed or even want to work at the intensity of the later phases.
Let's get right into it.
Phase 1: Week 1-4
Our basic workout is in a HIIT format with 20 seconds exercise and 10 seconds rest in between to total 10 minutes:
- Jumping Jacks
- Plank
- Standing Knee to Elbow Crunches
- Wall Sit
- Punches
- Repeat 3 more times
During phase one we'll workout 3 days a week and choose an active rest activity for 20 minutes on the days you're not doing the workout.
Active Rest Activities:
- 20 minutes walking
- 20 minutes dancing
- 20 minutes hula hooping
- 20 minutes swimming
- 20 minutes on a trampoline
Schedule for Phase 1:
Sunday: Active Rest
Monday: Workout
Tuesday: Active Rest
Wednesday: Workout
Thursday: Active Rest
Friday: Workout
Saturday: Active Rest
Phase 2: Week 5-8
Again, we're coming in with a HIIT workout with 20 second exercise and 10 second rest but we'll extend the total workout time to 20 minutes:
- Jumping Jacks
- Plank
- Wall Sit
- Modified Burpee
- Standing Knee to Elbow Crunches
- Repeat 7 more times
Again, pick an active rest, this time we'll add 10 more minutes:
- 30 minutes walking
- 30 minutes dancing
- 30 minutes hula hooping
- 30 minutes swimming
- 30 minutes on a trampoline
Schedule for Phase 2:
Sunday: Active Rest
Monday: Workout
Tuesday: Active Rest
Wednesday: Workout
Thursday: Workout
Friday: Active Rest
Saturday: Workout
Phase 3: Week 9-12
By now you're used to more work, we're adding 10 minutes to the HIIT session for this and doing 40 seconds exercise and 20 seconds rest:
- Jumping Jacks
- Wall Sit
- Modified Burpee
- Plank
- Arm Circles
- Calf Raises
- Knee to Elbow Crunch
- Jumping Jacks
- Wall Sit
- Punches
- Repeat 2 more times
Again, we're adding 10 more minutes to our active rest activity:
- 40 minutes walking
- 40 minutes dancing
- 40 minutes hula hooping
- 40 minutes swimming
- 40 minutes on a trampoline
Schedule for Phase 3:
Sunday: Active Rest
Monday: Workout
Tuesday: Active Rest
Wednesday: Workout
Thursday: Workout
Friday: Active Rest
Saturday: Workout
Be sure to stretch after your workouts to keep your muscles healthy and ready for the next activity đŸ’–
If you want more, feel free to check out my 30 minute live classes
here.
XOXO
Cozy Home Fitness
Disclaimer: Remember not to push yourselves too hard and to take breaks, you know your body better than anyone else. If you ever feel lightheaded, dizzy or ill stop exercising and seek medical attention. You should be in good physical condition to exercise- consult a doctor before exercising especially if you have a pre-existing condition. In all exercising there is a risk of physical harm or death. When partaking in Cozy Home Fitness workouts, you assume all risks associated with exercising and agree and discharge Cozy Home Fitness from any and all claim or causes of action known or unknown.
This post contains a link to my services for which I get paid.
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