man on floor doing mountain climber exercise

The Workout Movement

Just when you thought you couldn’t get involved

Watch yourself in the Experience Mirror.  When it’s off, it’s only a mirror. When it’s on, it’s an interactive invisible home gym. Don’t forget to do dynamic stretching before you begin and static stretching at the end of your workouts.  

Cardio

group of people doing exercises together

Perform each exercise for 30 seconds

– Jumping jacks
– Squats
– High knees
REST 90 sec.
– Mountain climbers
– Lunges
– Squat jumps
REST 90 sec.
– Lateral side jumps
– Wall sits
– V-situps
REST 90 sec.
**Repeat two more times

HIIT (High-Intensity Interval Training)

young woman jumping rope in her living room

Perform each exercise for 1 minute and rest for 30 sec. after each exercise.

– Jump rope
– Standing crunches
– 3 ways kick (front, side, back)
– Squat with 5 sec. hold after every 5 squats
– Jog in place
– Speed skaters
– High knees
– Mountain climbers w/twists
– Bicycles crunches
– Leg lifts
– Push-ups
**Repeat one more time

Upper body resistance training

woman lifting dumbbells in the gym looking in a mirror

– Dumbbell Front Lateral Raise, 10 to 12 reps on each side
– Dumbbell Side Lateral Raise, 10 to12 reps on each side
REST 30 to 45 sec.
– Hammer Curls, 10 to 12 reps 
– Lateral Bicep Curls, 10 to 12 reps
REST 30 to 45 sec.
– Dumbbell Shoulder Press, 10 reps
– Dumbbell Upright Row, 10 reps
REST 30 to 45 sec.
– Dumbbell Tricep Extensions, 8 to 10 reps
– Tricep Dips, 8 to 10 reps
REST 30 to 45 sec.
– Bench press, 10 to 12 reps
– Push-Ups, 10 reps
REST 30 to 45 sec.
**Repeat is Optional

Lower body resistance training

young man performing lower body resistance training

30 sec. rest between every two exercises

– Dumbbell Squats, 10 to 12 reps
– Sumo Squats, 10 reps
– Leg Press, 10 reps OR home alternative:  Walking lunges, Weighted wall sits (.10 sec.)
– Calf Raises, 20 reps
– Leg Extensions (Machine) 8 to 10 reps OR home alternative:  Lying leg raises, Squats, Frog jumps
– Leg Curls, 10 reps OR home alternative: Single leg hip extensions, Donkey kicks, Hamstring walkouts
– Hip Adduction (Machine) 10 to 12 reps OR home alternative: Side lunge with drag
– Hip Abduction (Machine) 10 to 12 reps OR home alternative: Standing or Lying side leg raise
– Front plank, 1 min.
– Right Side plank, .30 sec
– Left Side Plank, 30 sec
– Russian Twist, 20 reps on each side

Treadmill HIIT (High-Intensity Interval Training)

man running on the treadmill

I=Incline  S=Speed  M=Minute  R=Rest 

Incline Speed Minute Rest
10
3.0
1:00 - 7:00
.
10
3.5
7:00 - 9:00
9:00 - 9:30
15
4.0
9:30 - 10:30
10:30 - 11:00
15
3.5
11:00 - 13:30
13:30 - 14:00
15
3.5
14:00 - 15:00
15:00 - 15:30
15
4.0
15:30 - 16:30
16:30 - 17:00
15
4.0
17:00 - 18:00
18:00 - 18:30
10
3.4
18:30 - 24:00
24:00 - 24:30
10
3.0
24:30 - 30:00
Cool down

I        S
10      3.0
10      3.5
15      4.0
15      3.5
15      3.5
15      4.0
15      4.0
10      3.0
10      3.0

 

M                    R
1:00-7:00         .
7:00-9:00         9:00-9:30
9:30-10:30      10:30-11:00
11:00-13:30    13:30-14:00
14:00-15:00    15:00-15:30
15:30-16:30    16:30-17:00
17:00-18:00    18:00-18:30
18:30-24:00    24:00-24:30
24:30-30:00    Cool down

 

MOTIVATION + DETERMINATION + HARDWORK = SUCCESS