EXERCISE PROGRAM

Establishing a workout routine is not only vital for your physical well being, but it keeps your mind in great shape too! Being consistent with this exercise plan...

• will help aid in your weight loss

• extend your lifespan

• increase your energy, strength & flexibility

• boost your circulation

• promote better sleep

• improve mood

• build self-confidence

• enhance memory & ability to concentrate

• combat stress, anxiety & emotional symptoms

• lessen your chronic pain

YOU CAN FIND ALL OF YOUR WORKOUTS IN THE VIRTUAL STUDIO!

SUNDAY: Rest Day

MONDAY: Lower Body + Cardio

TUESDAY: Chest & Arms

WEDNESDAY: Back + Cardio

THURSDAY: Lower Body

FRIDAY: Total Body

SATURDAY: Total Body or any workouts you missed! This is also a great day for bonus abs or yoga.

EQUIPMENT: set of dumbbells + a yoga mat (not required, but helpful for yoga)

Here are bonus written workouts...

UPPER BODY WORKOUT

3 Rounds x 20 reps each

1. Curl + Arnold Press

2. Alternating Curls

3. 10 Close Curls + 10 Wide Curls

1. Bent Raises

2. Overhead Triceps Extension

3. Dips

1. 10 Bent Over Overhand Rows + 10 Bent Over Underhand Rows

2. Flys

3. Single Arm Rows

+ 100 Crunches of Any Kind!

+ 30 minute (or more) walk

LOWER BODY WORKOUT

3 Rounds x 20 reps each

1. Standard Squat

2. Static Lunges

3. Bridges (on ground or off bench)

4. Leg Raises

1. Sumo Squat

2. RDL

3. Single Leg Bridges (on ground or off bench)

4. Suitcase Crunches

+ 3o minute (or more) walk

Please refer to our Private Facebook Group for all Workout Motivation, Exercise Explanations + Tips on switching up your meals & workouts when needed. If you're not already in this group - let me know then friend my personal account Caitlen Manning so I can add you!