Rockin Interval and Free Weight Workout

Work it, Mama!

Rockin' Interval and Free weights Workout Routine

to tone and sculpt your whole body!

Monday

Cardio- 30 Minute interval Training on Treadmill 

Minutes 0-2 -   Walk at 4.5 speed

Minutes 2-5-     run at 7.0 speed

Minutes 5-7-   Walk at 4.5 speed

Minutes 7-10-    run at 7.0 speed

Minutes 10-12  Walk at 4.5 speed

Minutes 12-15-   run at 7.0 speed

Minutes 15-17-  Walk at 4.5 speed

Minutes 17-20-   nrun at 7.0 speed

Minutes 20-21-  Walk at 4.5 speed

Minutes 21-25-    run at 7.2.  speed

Minutes 25-26-    Walk at 4.5 speed

Minutes 26-30-     run at 7.2.  speed

Abs-  100 crunches on bosu ball

- 100 twisting crunches on bosu ball (alternating sides)

Arms-  grab two sets of dumbells

(Advanced version- 25lbs and 15 lbs)

Shoulder and chest press ( 25 lb dumbells)

Set 1-     10 overhead shoulder presses

Rest 60 sec and recline bench

10 chest presses

Rest 60 sec

Set 2-    Repeat

Set 3-   Repeat

Biceps and Triceps (15 lb dumbells)

Set 1-    10 overhead tricep extensions on each arm

Rest 60 sec

20 bicep curls alternating arms

( you will end up doing 10 on each arm)

Rest 60 sec

Set 2-    Repeat

Set 3-    Repeat

 

Tuesday

Cardio- same as Monday
Abs - same as Monday
Legs
Set 1      - 10 Leg extensions on machine
-10 Hamstring curls on machine
rest 60 sec
Set 2 - repeat
rest 60 sec
Set 3- repeat until muscle burnout (go until you can't possibly do a single more!)

Lunges - 2 Sets of 50 alternating lunges back and forth across the room

 

Wednesday

Cardio- repeat Monday

Abs - repeat Monday
Arms - 4 sets of 25 pushups (do last 5 of each set in slow motion)
Shoulders- ( grab two 8lb weights)
 Set 1-   10 lateral raises to front
            -  10 lateral raises to side
-  10 butterflies
rest 60 sec
Set 2 - repeat
rest 60 sec
Set 3 - repeat


Thursday

Cardio - repeat Monday
Abs - repeat Monday
Legs - repeat Tuesday

Friday

Cardio- repeat Monday
Abs - repeat Monday
Arms - repeat Monday

Saturday
Cardio- repeat Monday
Abs - repeat Monday
Legs - (grab two 15 or 20 lb weights)
Set 1 -  10 squats
-  10 single leg squats with back foot balanced on bench (right leg)
-  10 single leg squats with back leg balanced on bench (left leg)
rest 60 sec
Set 2- Repeat
rest 60 sec
Set 3- repeat