Workouts

Table of Contents

Summer 2026 Calendar

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Daily

Warmups

Note

5-10 second break in between

  • 30 second jog in-place
  • 30 trunk twists, 15 each way
  • 15 jumping jacks
  • 30 fire hydrants, 15 each leg
  • 15 glue bridges
  • 15 second cobra pose (upward dog)
  • 15 second child pose, deep breaths

High Intensity Interval Training

Note

20 second break between each

  • 40 seconds of shuffles
  • 40 second forward-backward jogging, push off the right
  • 40 second superman hold
  • 40 second core hollowing (opposite of superman)

Cardio

Note

On a scale from 1-10 (1 being little efford, 10 maximum effort), work between 4 and 8.

Start with 4 rounds, with each session , we’ll work up to 8 rounds

  • Bikes: 30 second sprint, 30 second walk



2 days/week

Back/Chest/Abs

Note

All 2 sets, 12-15 reps

Start with 12 reps. With each week, work up to 15 reps

  • Chest Press Machine
  • Lat pulldown machine
  • Abs crunch machine
  • Abs twist machine
  • Back extension



1 day/week

Legs/Abs

Note

All 2 sets, 12-15 reps

Start with 12 reps. With each week, work up to 15 reps

  • Hip adductor machine
  • Hip abductor machine
  • Leg curl machine
  • Leg extension machine
  • Calf extension machine
  • Glutes
  • Leg press machine
    • First set is a warm up, use lighter weight than working sets.