July 2019 Motivated Month In Home Workout
For the in home workout program you’ll need some bands and dumbbells in weights that work for you. Here are a few suggestions from Amazon.
Below is the training program, which we’ll update each week and you progress through the month. There are links to simple videos explaining the basics of each movement.
For cardio days you’ll be working in RPE, which means Rate of Perceived Exertion. This is a way to gauge how hard you’re working on your cardio without spending money on a heart rate monitor. Here’s a reference for RPE scale. Remember to always work at the level that feels right for you and not overdo it. If something feels like too much, it probably is right now. Your body will tell you when it’s not ok.
Terms
Reps - Short for repetitions. It’s how many times you’ll do a single exercise. So 10 reps means repeat it 10 times.
Sets - How many groups of reps. So you’ll to 10 reps in a set, rest, and then repeat for as many sets as programmed.
Tri Set - Three exercises grouped together for efficiency, each working a different muscle group. You’ll move from one exercise to the other without much rest, allowing individual muscle groups to rest while another muscle group is working. Best for general fitness and weight los. Not ideal for maximum strength, power, or muscle thickening.
Super Set - A super set is 2 exercises grouped together for efficiency that work 2 different muscle groups. Like tri sets, you’ll move from one exercise to the other without much rest.
HIIT - An acronym for High Intensity Interval Training. HIIT cardio elevates your heart rate and continues to burn calories even after you’ve stopped exercising. A great way to get a lot out of your cardio and improve your overall fitness.
Week 1
Monday - Tri sets and core
3 sets of 10 Reps
Tri Set #1:
Squat to target (optional to add weight)
Tri Set #2
Reverse Lunge (each side individually)
Core
Plank as long as you can 3x
Tuesday - Steady State Cardio
30 min swim, bike, jog - RPE 6
Wednesday - Tri sets and core
3 sets of 10 Reps
Tri Set #1
Bridges (optional to add weight)
Lateral Raises
Tri Set #2
Dumbbell Loaded Hip Hinge (RDL)
Incline Pushup - Pushup on edge of couch, coffee table, or floor
Core
Thursday - Rest/Walk/Yoga
Rest days are important to ensure your body has time to heal and recover. Your increase in strength and metabolism doesn’t happen when you’re working out; it’s actual when you’re resting! Be sure to take it easy on your recovery days to get the most out of your training.
Friday - Legs, Bis & Tris
3 sets of 10 Reps
Tri Set #1
Super Set #1
Super Set #2
Incline Pushup - Pushup on edge of couch, coffee table, or floor
Saturday - HIIT
5 side sprawls right
5 side sprawls left
5 back sprawls
Plank 20 seconds
Rest 40 seconds
Repeat 10 times or as many as you can do
Sunday - Rest/Walk/Yoga
Rest days are important to ensure your body has time to heal and recover. Your increase in strength and metabolism doesn’t happen when you’re working out; it’s actual when you’re resting! Be sure to take it easy on your recovery days to get the most out of your training.
We’ll post next week’s workouts on Sunday. Email darlene@darlene.coach with any questions.