WARM UP + COOL DOWN:
- 10‐12 minutes of jogging, treadmill/elliptical
- Shoulder shrugs 10x forward and backward
- Arm circles forward and backward 15 seconds each
- Shoulder, triceps, and chest, hamstring, quadricepes, and calf stretch (repeat after workout)
DAY 1: UPPER BODY
- 3 sets of 12 Bicep Curl
- 3 sets of 12 Shoulder Press
- 3 sets of 12 Lateral Raises
- 3 sets of 12 Front Raises
- 3 sets of 12 Rear Deltoid Fly
DAY 2: LOWER BODY
- 3 sets of 12 Side Lunge w/ Arm Twist
- 3 sets of 12 Squat w/ Arm Reach
- 3 sets of 12 Single Leg Deadlift
- 3 sets of 12 Calf Raise w/ Arm Stretch
- 3 sets of 20 second Wall Sits
DAY 3: REST DAY
Optional cardio is allowed (walking/ running/jogging).
DAY 4: CORE/CARDIO
- 3 sets 12 of Russian Twist
- 3 sets of 12 In and Outs
- 3 sets of 30s Cross Jacks
- 3 sets of 20s Plank
- 2 sets of 15 Step‐Ups
DAY 5: TOTAL BODY
- 3 sets of 12 Upright Row
- 3 sets of 12 Chest Fly
- 3 sets of 30s Karaoke Steps
- 3 sets of 12 Step‐Up Squats
- 3 sets of 12 Leg Raises