(770)605-9786
City of Spring Hill
3rd 4 weeks Workout Program
Monday:
You can either have excuses or results but not both.
*If you wear a fitness tracker move 10,000 steps daily. That’s the equivalent of 5 miles*
At the Office: The holidays are just around the corner! Don’t wait until New Year’s to start
working toward goals that you could be working towards now. The time is going to pass
anyways so why not make the best of it!
At the Gym/Home:
*For distance measurement you can run .25 miles on a treadmill or think of running the length of
4 football field lengths*
As Many Rounds as Possible in 10 Minutes: (keep track of # of rounds to beat each week)
25 Burpees (Advanced- add push-up until failure)
25 Push-ups (Drop to knees when needed)
25 Sit-Ups (Full sit-ups, bring shoulders off the ground and sit all the way up)
1 Mile Run/Walk (try to beat time every week)
As Many Rounds as Possible in 10 Minutes:
25 Jump Squats
25 Alternating Lunges (each side)
25 Superman’s
1 Mile Run/Walk for Time
Exercise Tip:
When performing superman, lay on your stomach and lift shoulders, arms, and legs off the
ground at the same time. This strengthens your core and lower back. For an extra challenge,
pause and squeeze your shoulders and glutes at the top of the movement.
Tuesday:
Small daily improvements are the key to staggering long-term results.
At Home: Get out of your comfort zone. Challenge yourself to hold a plank at home for as long
as possible. You’ll be surprised at how much stronger your core will be after only a few days of
consistently repeating this exercise. Try it every morning when you wake up and see how much
longer you can hold a plank after just a few days!
At the Gym/Home:
Distance/Endurance Cardio: In 30 minutes time challenge yourself to run/jog for as long as
possible. Track milage to beat distance every week.
Core:
100 Floor Bridges (Squeeze glutes at top of movement and pause before repeating)
100 Plank Walk-Ups (50 leading on each arm)
100 Supermans (Hold arms and legs at the top of the movement and pause before repeating)
Exercise Tip:
When performing a plank bridge lay with your back flat on the floor and lift your low back off the
ground while squeezing your glutes tight. Squeeze at the top, lower and repeat.
When doing plank walk-ups, you want to start in an elbow plank and use one arm to lift yourself
up to a hand plank. Walk back down on the same leading arm. To modify, do the plank with
knees on the ground and keep your core tight. For more advanced movement, do the plank and
the walk-ups on an unstable surface.
Wednesday:
Everyday is a new opportunity to work toward your goals.
At the Office: Seek out every opportunity to move throughout the day. Make phone calls while
you’re walking around, do squats while you’re at home brushing your teeth, and take the stairs
whenever possible. Even if you don’t have time for a full workout every extra movement helps!
At the Gym/Home:
The Big 50
50 Mountain Climbers (Each side)
50 Tricep Push-Ups (Start on knees move to toes for Advanced)
50 Wide Stance Jump Squat
50 Curtsy Lunges (Each side, ADVANCED: add weight)
50 Frog Jumps
50 Plank Shoulder Taps (Hold a plank on hands and alternate hand tapping opposite shoulder.
Return to plank and repeat on other side)
5 Minute Fast Run/Jog
Repeat 2 Times (Repeat 3 Times for Advanced)
Exercise Tip:
For a tricep push-up you want to think of scraping the sides of your chest with your elbows as
you lower to the ground and push back up. Make sure your elbows bend backwards and not
too far out to the sides. To modify drop to knees.
Curtsy lunges are similar to reverse lunges except the leg that is lunging back moves slightly
past the standing leg. Make sure your standing leg still doesn’t go over the toes. Curtsy lunge
to one side and return to center. Then repeat on opposite side.
Thursday:
A 30-minute workout is just 2% of your day.
At Holiday Events: Don’t stress about over eating at a holiday party or family gathering. Enjoy
this time, it only happens once a year. Instead, eat lean meat and green vegetables throughout
the day and an hour before the party. This way you won’t feel guilty having a few treats and
you’ll be less likely to over-indulge.
At the Gym/Home:
Abs Circuit: Repeat 3 Times
20 Sit-up Reverse Burpees (Start on back in a sit up position, sit all the way up lifting your
shoulders off the ground. Quickly stand to your feet from here and jump straight up with arms
lifting overhead. Come back down to the ground to sit-up position and repeat.)
50 Flutter Kicks (Each side is 1 rep)
2 Minute Plank
Cardio:
5 Rounds:
Run/Jog 4 Minutes
Sprint 1 Minute
Walk/Recover 1 Minute
Exercise Tip:
To do flutter kicks lay on your back with hands rested by your side or underneath your lower
back for support. Keep your core tight and lift legs 6-12 inches off the ground. Alternate lifting
and lowering feet at a moderately fast pace.
Friday:
A year from now you’ll wish you had started today.
At Home or the Gym: Even if you don’t have time for a full workout 15-30 minutes of activity is
beneficial and better than doing nothing. Use the time you have to your advantage and make
every minute count.
At the Gym/Home:
Tabatas: 20 seconds of High Intensity Interval at 90-100% maximum effort followed by 10
seconds of recovery. Each tabata is repeated 8 times for a total of 4 minutes.
Tabata Intervals: Recover 1-2 Minutes Between Each Tabata
1st Tabata: Jump Squats
2nd Tabata: Push-Ups
3rd Tabata: Mountain Climbers
4th Tabata: Air Squats (Fast squats using only bodyweight; squat as low as you can each time)
5th Tabata: Star Jumps (Modify with Jumping Jacks; Tuck Jumps for ADVANCED)
Cardio:
Run/Jog 15 minutes
4 Min. Tabata Sprint
Exercise Tip:
Start jumps are a great high-intensity exercise but can be hard on joints if you have knee
injuries so be mindful of your body. Start in a lowered position and jump up in an explosive
motion and expand arms and legs out like a star. Return to start position and repeat.
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Phone: (770)605-9786
Email: [email protected]
*NOTE: ALL EXERCISES CAN BE MODIFIED FOR YOUR OWN ABILITY LEVEL
AND SCHEDULE. IF YOU HAVE ANY MAJOR HEALTH CONCERNS PLEASE
CONTACT TRAINER
FOR EXERCISE TUTORIALS FOLLOW 123 TOTAL FITNESS ON YOUTUBE