18 Feb

Sexy by Summer {week one} ❤

As we all know spring is here and summer right around the corner and its time to get back into shape and show some skin. The program you all have been waiting for is finally here. 🙂 This is a 12 week Sexy Six Pack Program. Each week you will receive a NEW workout routine to follow so you’ll never be bored.  Here is your program for March 16th- 22nd. The workout program below is to be done on alternate days. You may do 20 -minutes of cardio and/or the YOGA video workout on the other days (2,4,6 and 7).

  Put your all into each movement.  Once you have the form down use as much weight as possible according to your fitness level. 

Day One

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)

Upper Body Exercises

1) Chest Press or Push Ups (Chest) 15 reps

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2) Shoulder Press (Shoulders) 15 reps

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3) Bent Over Row (Back) 15 reps

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4) Biceps Curl (Biceps) 15 reps

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5) Triceps Dips on Chair (Triceps) 15 reps

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Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss” fitness parameters.

 Day Three

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)

Lower Body Exercises

1) Lunges 20 reps

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2) Squats 20 reps

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3) Glut Lifts 20 reps (each leg)

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4) Dead Lift 15 reps

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Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss” fitness parameters.

 

Day Five

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)

Core Exercises

1) Plank (hold for 1-2 minutes)

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2) Knee Tucks 30 reps

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3) Med Ball Twist with Bicycle 30 reps

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4) Side Plank (both right side and left side) (hold for 1-minute on each side)

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5) ABC’s

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Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss” fitness parameters.

 

Keep your calories intake at 1200 for woman and 1600 for men for 3 days  ( ❤ Members: Follow JS) . On the 4th day don’t worry about calorie counting ( ❤ Members: FREE healthy eating day!) . Repeat again until at desired weight. This is called Zig Zagging (3 low, 1 high) and its the way all fitness models live to keep their bodies lean while still being able to live a little. 🙂

 

If you have any questions please post below in the comment box or on the LIVE chat.  I will answer all of your questions there.  

❤ Kristie Belliston
NASM cpt, AFAA cpt, NFRA cpt,
YOGAfit certified, KICKBOXING certified
WFS (Womens Fitness Specialist)
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