12 WEEK PROGRAM

To do this program you will need some basic items. A suspension trainer, aerobic box, jump rope, and sand bag.

When starting out try to do intervals of 10 seconds rest and 20 seconds of activity. After a few weeks try to move up to 10-30 or 15-45 if you're really going. Workouts with 6 moves do 36 intervals, with 8 moves do 40 intervals.

Full body workout; Squat, Bicep curl, row, alternate lunge, push up, Y, triceps press, hamstring curl.

Back_1; Step, chin-up, weight swing, row, windmill or hops, T.

Back_2; Squat reach, chin-up, grapevine, row, jump rope, good-morning

Legs: Step, squat, windmills, hamstring curls, jump rope, lunge.

Chest and shoulders_1; Step, pushup(strap), rocking plank, Y, hops, hugs.

Chest and shoulders_2; Step, pushup(floor), knee tuck, shoulder press, hops, hugs.

Arms. Side lunge, bicep curl, hops, bench dip, windmill, reverse grip bicep curl.

Push. Step, push-up, grapevine, squat, jump-rope, triceps, lunge, shoulder press.

Pull. Step, pull-up, hop, hamstring curl, weight swing, row, skater, bicep curl.

There are a lot of different basic cardio exercises that can be done with no equipment or just the aerobic box. Feel free to substitute different cardio movements.

Cardio 1, Step, grapevine, burpee, windmill, jump-rope, sandbag.

Cardio 2, Step, side lunge, high knee, squat, hops, climbers.

Cardio 3, Step, sandbag, windmill, jump-rope, grapevine, high knee.

Workout five days a week, the sixth day is an option.  Do some cardio or some other activity but take one rest day.

Weeks 1-4 Cardio, full body, cardio, full body, cardio.
Weeks 5+7 Back 1, cardio, legs, cardio, chest shoulders 1
Weeks 6+8 Back 2, cardio, arms, legs, chest shoulders 2
Weeks 9+11 Pull, cardio, push, cardio, pull
Weeks 10+12 Push, cardio, pull, cardio, push 



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