This workout is designed so you train for just over 1 hour only three times a week. – Tasha 1. It consists of three total-body lifts and three cardiovascular high-intensity interval training workouts to be completed each week. IMPORTANT: This training program only addresses the strength portion of your program. Perform this exercise 4 times. Research Questions RQ1: Will an 8-week, home-based isometric strength-training program be a feasible Repeat this motion 10 times. This program is 8 weeks so all you need to do now is repeat this for 7 more weeks. Flat dumbbell chest press 3 sets, 10 reps, 45 seconds rest between each set. Some of these are for peaking, while others are better suited for off-season training. Goblet RFE Split Squat 2x10 … 8 Weeks of Push Up Power. The key to the program is consistency. To get the most out of this program, it is important to follow a sound, supporting nutrition program, as exercise and nutrition go hand-in-hand. Here we go! It’s a good idea, however, to schedule your workouts on your calendar just as you would any appointment. Breathe out and press the dumbbells above above your chest. Bend your body forward so your back is straight and your chest is facing the floor. This is the weight gainer I used during my transformation. These are ascending sets; increase by about 10% each set. Now it’s time to repeat and do it all again. My main reason for always joining a gym was to interact with other women during group exercise classes. Dumbbell Crunch Works: Upper Abs Workout notes: Hints and tips to get ripped Compound exerci… OH Walking Plate Lunge 55, 45, 35, 25 x5 1. Dumbbell shoulder press 3 sets 10 reps each side. Pause Hang Clean 80%x5x3 Batwing Plate RDL x 50 reps Glute-Ham Raise 50 reps Single Leg Pull Circuit (choose 1): 1. Today we are going to be doing 4 sets instead of 3 so don’t forget! You will work your hamstrings here also! Sit on a upright bench or a strong chair with your dumbbells rested on your knees with your palms facing each other. I also highly recommend a bench but these exercises can be performed on the floor if you don’t have one. The Beginner-To-Advanced 8-Week HIIT Program It starts with a work:rest ratio of 1:4 in Phase 1 for a total workout time of just under 15 minutes. Well done for completing your first week! I’d recommend watching the video above a couple of times and trying out the exercises first. What’s the difference between standard and olympic weights? Need to quickly jump to a section? Get ready to give it your all! Designed for women that want to be sexy, slim and strong. If you’re getting too many reps then either increase the weight or slow down the movement of each rep. After each set we are going to rest for 45 seconds. Stand with your dumbbells in each hand facing into your legs. Perform this exercise 3 times. Whether it’s to look good in a bathing suit, have more energy for the longer days, or to just feel better, this program will give you a jumpstart to increased fitness without taking up too much time. For this workout all you need is: But don’t worry we are going to be doing less exercises. Then when you feel more confident… For the next 8 weeks try the following workouts… Monday – Shoulders . I managed to find 2 classes that fit into my schedule and loved the instructors. Here are four key points to consider before you begin the 8-Week Program. (click here to scroll back to days menu) 4. EQUIPMENT YOU WILL NEED FOR THIS PROGRAM.. Ready to get to work? Keep your elbow locked and kick the dumbbell back using your tricep till your arm is straight. Make sure you push yourself till you can’t lift anymore. NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form. If your not ready yet to make the investment any pair of dumbbells is fine for starting out. For more information on nutrition, please visit the ACE Expert Nutrition articles. Thank me later; for now, just do this. Be sure to track your progress. This will be a 15 pound addition per week, or up to a 60 pound addition by the end of week 8. Week 5, Monday Workout - 50 pounds x 2 sets x 12 reps Each session will challenge you in a different way to prepare you for the various sprints and obstacles you will face during the race. AND … WHAT’S INCLUDED + 8-week workout program, designed to help you build muscle strength, boost agility, endurance and stamina, and improve your fitness level + beginner-friendly yoga flows, to maximize your recovery, soothe sore muscles, and improve your balance and flexibility + nutrition guidelines, a comprehensive guide to the foods needed for optimal health and best results See my top 5 picks for the best home exercises. Slowly raise yourself back up to the starting position. If you have not been including any core stability training into your training this 8 week home exercise program will progressively build you up with 30minute sessions you can do 2-3 times per week (the program is set at 3 times a week but 2 times a week is also effective). Are you inspired and ready to change your life? While keeping the upper arms and shoulders stationary, curl the weights all the way up and breath out as you feel your biceps contract at the top. Do cardio workouts after your abs routine. Time to rest from that heavy workout session yesterday. Band TKEs 2x25 1. 8 week no-gym home workout plan Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment. 3. My name is Adam and I am the creator of Homeshredded. Even if you belong to a gym you can still find my home workouts useful. 12 weeks 2 shred is an absolutely free, full, 4 day a week workout program designed to get you in the best shape of your life at home. It combines brutally-tough strength training with a cardio response that plain annihilates fat stores. Slowly lower the dumbbells back down to the starting position keeping the tension in your arms. Perform this exercise 3 times, Pull ups 3 sets, as many reps as you can. 10 Week No Gym Home Workout Plan. The Spinning® 8-Week Performance Program gives you the tools and tips you need to train with purpose, enhance your performance and maximize your results. Kelley Vargo, MPH, MS, CSCS, ACE Health Coach is a recent graduate of the Milken Institute School of Public Health at The George Washington University where she received her MS in Exercise Science with a concentration in Strength & Conditioning and her MPH in Communication & Marketing. 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