Well, collegiettes™ – here’s a full-body workout to make up for that candy craving you’ve been having all Halloween season and now gear up for November’s Thanksgiving!
Day 1- “Get your rear in gear”
Warm up/stretch
Leg Extension 3×10
Leg Curl 3×10
Circuit spend 1 minute at each station:
Backwards lunges
Step ups
Stairs
Body weight squats or wall sit
Donkey kicks 2×20 each leg
Cool down/stretch
Day 2- “Sweat off the pounds”
Warm up/stretch
30-35 minute walk or run. If you’re in good shape already, then mix it up and add some hills to the workout or pick up speed every few blocks.
Cool down/stretch
Day 3- “Michelle Obama arms”
Warm up/stretch
Bench Press 3×8
Circuit – 6x for each:
5 Push Ups
5 Burpees
(If this is too difficult – take breaks in between each set or substitute the burpees with a jump rope for 20 seconds.)
3×10 tricep kick back (each arm)
cool down/stretch
Day 4- “Fergalicious”
Warm up/ stretch
Cardio circuit: Run/walk stairs for 2 minutes
30 crunches
Jump rope for 2 minutes
Climb the rope abs
Run/walk stairs for 2 minutes
Rest 2-5 minutes and repeat.
OR
Interval training on bike:
Warm up 5 minutes at comfortable speed, then alternate going hard at a tough resistance for 1 minute followed by 3 minutes of past cycling at a lower resistance. Do this for 15-20minutes.
Cool down/stretch
Day 5- ” Sexy and I know it”
Stretch/warm up
TOTAL BODY WORKOUT TABATA STYLE
20 seconds on followed by 10 seconds rest of the following exercises:
Shoulder raises
Lunges
Assisted pull up machine
Squats
Repeat each exercise 3x for 20 seconds on and 10 seconds off then move on to the next exercise.
*squats can be substituted for a leg press
Cool/down stretch