START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN

Transcription

1 Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN

2 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday Workout: Day 1: Legs - (Quads) Max of 1 min rest Warmup Squats: 5 sets x 30 reps Squats: 5 sets x 15 to 20 reps Leg Extensions: 5 sets x 20 reps Leg Press: 3 sets x 15 to 20 reps Lunges: 3 sets x 15 reps each legs Lying Leg Curls: 3 sets x 20 reps Incline Leg Press: 3 sets x 15 to 20 reps Day 2: Shoulders & Triceps Warmup Dumbbell Shoulder Press: 3 sets x 20 reps Warmup shoulder lateral raise: 3 set of 30 reps Machine Shoulder Press: 4 sets x 6 to 12 reps Seated Behind The Neck barbell Press: 3 sets x 8 to 12 reps Arnold Press: 3 sets x 8 to 12 reps Body Weight Skull Crusher: 4 sets x 20 reps Tricep Bench Dips: 3 sets x 8-12 reps Triceps Pulldowns: 3 sets x 8-15 reps

3 Day 3: Legs (Hamstring) Barbell Stiff Leg Deadlift: 4 sets of 12 Barbell regular deadlift: 3 sets of 12 Dumbbell Stiff Leg Deadlift: 3 set of 12 Lying Leg Curls: 3 sets x 20 reps Lunges: 3 sets x 15 reps each legs Day 4: Calves & Abs & Chest (Women don t have to do chest) Standing Barbell Calf Raises: 5 sets x 25 reps Incline Bench Press: 6 sets x 12 reps (Slow reps) Dumbbell Flys: 4 sets x 8 to 15 reps Bench Press: 5 sets x 6-12 reps Plank: 30 seconds for 3 rounds (No rest and move on to the next fast) Leg raise: 5 sets x 30 sec (5 sec rest max) Bicycle Crunch: 3 sets x 30 sec jack knife crunch: 3 sets of 30sec Day 5: Back and Biceps Warmup Lat Pulldowns: 3 sets x 20 reps Wide-Grip Pullups: 4 sets x 6-12 reps (Slow reps) Bent Over Barbell Row: 3 sets x 6-12 reps Seated Cable Row: 3 sets x 15 reps EZ-Bar Curls: 4 sets x 15 reps Preacher Curls: 3 sets x 15 reps Seated Dumbbell Curls: 3 sets x 20 reps

4 Day 6: Legs - (Quads) Max of 1 min rest Warmup Squats: 5 sets x 30 reps Squats: 5 sets x 15 to 20 reps Leg Extensions: 5 sets x 20 reps Leg Press: 3 sets x 15 to 20 reps Lunges: 3 sets x 15 reps each legs Lying Leg Curls: 3 sets x 20 reps Incline Leg Press: 3 sets x 15 to 20 reps Day 7: Calves & Abs & Chest Standing Barbell Calf Raises: 5 sets x 25 reps Incline Bench Press: 6 sets x 12 reps (Slow reps) Dumbbell Flys: 4 sets x 8 to 15 reps Bench Press: 5 sets x 6-12 reps Plank: 30 seconds for 3 rounds (No rest and move on to the next fast) Leg raise: 5 sets x 30 sec (5 sec rest max) Bicycle Crunch: 3 sets x 30 sec jack knife crunch: 3 sets of 30sec Day 8: Legs (Hamstring) Barbell Stiff Leg Deadlift: 4 sets of 12 Barbell regular deadlift: 3 sets of 12 Dumbbell Stiff Leg Deadlift: 3 set of 12 Lying Leg Curls: 3 sets x 20 reps Lunges: 3 sets x 15 reps each legs

5 Day 9: Back and Biceps Warmup Lat Pulldowns: 3 sets x 20 reps Wide-Grip Pullups: 4 sets x 6-12 reps (Slow reps) Bent Over Barbell Row: 3 sets x 6-12 reps Seated Cable Row: 3 sets x 15 reps EZ-Bar Curls: 4 sets x 15 reps Preacher Curls: 3 sets x 15 reps Seated Dumbbell Curls: 3 sets x 20 reps Day 10: Shoulders & Triceps Warmup Dumbbell Shoulder Press: 3 sets x 20 reps Warmup shoulder lateral raise: 3 set of 30 reps Machine Shoulder Press: 4 sets x 6 to 12 reps Seated Behind The Neck barbell Press: 3 sets x 8 to 12 reps Arnold Press: 3 sets x 8 to 12 reps Body Weight Skull Crusher: 4 sets x 20 reps Tricep Bench Dips: 3 sets x 8-12 reps Triceps Pulldowns: 3 sets x 8-15 reps Incline Leg Press: 3 sets x 15 to 20 reps Day 11: Legs - (Quads) Max of 1 min rest Warmup Squats: 5 sets x 30 reps Squats: 5 sets x 15 to 20 reps Leg Extensions: 5 sets x 20 reps Leg Press: 3 sets x 15 to 20 reps Lunges: 3 sets x 15 reps each legs Lying Leg Curls: 3 sets x 20 reps

6 Day 12: Calves & Abs & Chest Standing Barbell Calf Raises: 5 sets x 25 reps Incline Bench Press: 6 sets x 12 reps (Slow reps) Dumbbell Flys: 4 sets x 8 to 15 reps Bench Press: 5 sets x 6-12 reps Plank: 30 seconds for 3 rounds (No rest and move on to the next fast) Leg raise: 5 sets x 30 sec (5 sec rest max) Bicycle Crunch: 3 sets x 30 sec jack knife crunch: 3 sets of 30sec Day 13: Legs (Hamstring) Barbell Stiff Leg Deadlift: 4 sets of 12 Barbell regular deadlift: 3 sets of 12 Dumbbell Stiff Leg Deadlift: 3 set of 12 Lying Leg Curls: 3 sets x 20 reps Lunges: 3 sets x 15 reps each legs Day 14: Back and Biceps Warmup Lat Pulldowns: 3 sets x 20 reps Wide-Grip Pullups: 4 sets x 6-12 reps (Slow reps) Bent Over Barbell Row: 3 sets x 6-12 reps Seated Cable Row: 3 sets x 15 reps EZ-Bar Curls: 4 sets x 15 reps Preacher Curls: 3 sets x 15 reps Seated Dumbbell Curls: 3 sets x 20 reps

7 Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEKS Home/Gym WEIGHT LOSS WORKOUT FOR BOTH MEN OR WOMEN *** Stretch BEFORE WORKOUT EVERYDAY ***

8 DAY 1: Cardio HIIT 5 Rounds for 60 sec each 5 sec Rest Jumping Jacks High Knees Squats Lunges Jump Squats Burpees Rest for 1 min with Plank (After plank, go back to jumping jack remember 5 rounds) DAY 2: Hot Mess HIIT 10 Rounds for 60 sec each 10 sec Rest Hot Feet Plank Jacks Mountain Climbers Squats Jumping Jacks Toe Touches Jack Knife Rest for 30 sec and go back to your workout DAY 3: Abs Killer HIIT

9 5 Rounds for 60 sec each 5sec Rest Crunches Reverse Crunches Flutter Kicks Scissors Leg lifts Bicycle crunches Plank Rest for 10 sec and go back to your workout DAY 4: Let s Kill it HIIT 7 Rounds for 60 sec each 20 sec Rest Half Jacks Side to Side Jumps Push-Ups Man-Makers with push-ups High Knees Mountain Climbers Rest for 25 sec and go back to your workout

10 DAY 5: Legs on Fire HIIT 10 Rounds for 60 sec each 10 sec Rest Jumping Jacks Squats Jump Squats Lunges Squats Hold Plank Jack Rest for 25 sec and go back to your workout DAY 6: I Hate Abs HIIT 10 Rounds for 30 sec each 5 sec Rest Plank Plank Twist Flutter Kicks Sitting Russian Twist Jack Knife Alternating Toe Touches Rest for 10 sec and go back to your workout

11 DAY 7: ARE WE DONE YET? HIIT 8 Rounds for 30 sec each 10 sec Rest Plank Up Shoulder Taps Push Ups Burpees with plank up Plank Jacks Mountain Climbers Rest for 30 sec and go back to your workout DAY 8: I LIKE THIS ONE HIIT 6 Rounds for 30 sec each 0 sec Rest High Knees Side Leg Raises Half Jacks Lunge Step-Ups Hot Feet Squats Rest for 20 sec and go back to your workout

12 DAY 9: Stay Strong HIIT 8 Rounds for 30 sec each 10 sec Rest Flutter Kicks Sitting Russian Twists Leg Raises Raised leg circles Jumping Jacks Rest for 10 sec and go back to your workout DAY 10: I LOVE IT!!! HIIT 5 Rounds for 30 sec each 10 sec Rest High Knees Jumping Jacks Burpees Hot Feet Mountain Climbers Rest for 20 sec and go back to your workout

13 DAY 11: JELLO LEGS!!! HIIT 10 Rounds for 60 sec each 10 sec Rest Squats Squats Hold Lunges Squat Jump Butt Kick Rest for 30 sec and go back to your workout DAY 12: My Abs Tired!!! HIIT Plank- 1min Bicycle 1 min Alternating Toe Touches- 1 min 6 Inc Hold- 30 sec Jack Knife - 30 sec Russian Twist- 30 sec Rest for 30 sec and go back to your workout

14 DAY 13: HATE PLANK!!! HIIT 5 Rounds for 60 sec each 10 sec Rest Plank Jump-ins Plank Plank-Up Plank Arm Raises Plank Leg Raises Plank Jacks Rest for 30 sec and go back to your workout DAY 1: OMG HIIT 5 Rounds for 60 sec each 5 sec Rest Jumping Jacks High Knees Squats Lunges Jump Squats Burpees Rest for 1 min with Plank (After plank, go back to jumping jack remember 5 rounds)

15 ****REMEMBER GET THE 4 WEEKS CUSTOMIZE WORKOUT AND DIET/NUTRITION PLAN JUST FOR YOU I STRONGLY RECOMMEND IT FOR MAXIMUM RESULTS******* Have any question? Go on my website: and contact me.