• Sarah Rozmiarek

Simple Workout Plan


1 hour


WARM-UP

10 min warmup (Treadmill, Elliptical, Bike) LEGS


WEIGHTS (5 lbs)

10 flys on back CHEST

10 forward leaning flys BACK

10 flys on back CHEST

10 forward leaning flys BACK

10 flys on back CHEST

10 forward leaning flys BACK


10 squats BUTT

10 sit ups on tilted bench ABS


MAT

10 modified pushups ABS, ARMS

10 left donkey kicks BUTT

10 right donkey kicks BUTT

10 right fire hydrants BUTT

10 left fire hydrants BUTT

1 min plank ABS

1 minute Russian twists

10 left elevated butt lifts (with bench) BUTT

10 right elevated butt lifts (with bench) BUTT

10 feet to hands ball lifts ABS, LEGS

1 min plank ABS

1 minute Russian twists

10 sit ups on tilted bench ABS



STRETCHING

1 min sitting toe touch

1 min forward split reach arms past feet

1 min forward split reach to left

1 min forward split reach to right

1 min standing toe touch


Targets

Quads – squats, lunges, one legged squats, box jumps.

Butt and Hamstrings – deadlifts, hip raises, straight leg deadlifts, good mornings, step ups.

Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push ups, dips.

Pull (back, biceps, and forearms) – chin ups, pull ups, bodyweight rows, dumbbell rows.

Core (abs and lower back) – planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.