Keep your body healthy and strong by targeting the total body with a combination of cardio bursts and strength exercises.
Today is the first day of spring and that means swimsuits, sundresses and tank tops weather is coming.
This four-week training plan was designed to build lean muscle and jumpstart metabolism. Follow along with the program, and check back here every Monday for links to the new routines. Each week is designed to grow progressively more intense to help maximize your results and avoid a plateau.
We’ll work together this spring and set ourselves up for fitness success.
YOU BRING THE DETERMINATION, COMMITMENT AND A NEVER GIVE UP ATTITUDE. I’LL PROVIDE THE SUPPORT, TOOLS AND WORKOUTS YOU NEED.
Are you ready to kickoff a healthy, fit and energized spring?
Let’s get right to it!
Schedule your workout week with the workout tracker included in the download (link below). I recommend alternating cardio and strength days with at least 1 rest day.
Your workout week might look something like this.
Saturday: Your choice! Move for at least 30 minutes in any way you choose.
MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS
Each exercise should challenge your muscles enough that you struggle toward the end. If you’re able to complete the prescribed amount of time/number of reps with ease, modify to increase the challenge. Consider adding light weights, increasing the reps or repeating the daily workout a second time. If any exercise is too hard, choose an easier variation of the move or add rest time in between each exercise.
- light hand weights (optional)
- mat (optional)
- Keep your core tight
- Shoulders down away from your ears
- Don’t skip the warm-up or stretching.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
Alternating Lunge (1) Stand with your hands on your hips feet hip width distance apart. (2) Step forwared with your right foot, bending both knees as close to 90 degrees as possible. (3) Press through your back foot to return to stand and repeat on the other leg. Left and right lunge is one rep. Targets: quadriceps, calves, hamstrings
Butt Kicks (1) Stand with your feet pointed straight ahead and placed shoulder-width apart. (2) Contract your glutes, jump up and bring your heel to your butt, being careful not to arch your back. (3) Land softly and repeat with control. Keep your pace as fast as possible. Targets: cardiorespiratory system, glute max, hamstrings
Crunch (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling up until your shoulder blades lift off the floor. (3) Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets: rectus abdominis
Forearm Plank (1) Start to get in push up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Targets: rectus abdominis, lower back, chest, shoulders
High Knees (1) stand with your feet hip-width apart. Jog in place bringing your knees up in front as high as you can. Keep your pace as fast as possible. Lean your upper body back and tilt your pelvis forward and upward toward the ceiling. Targets: cardiorespiratory system, abs, hips, quads, calves
Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system, total body warm up
Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs
Russian Twist (1) Lie on your back with your knees bent and your feet flat on the floor. (2) Now sit about half way up keeping your chest and shoulders back being careful not to round your back. (3) Holding your hands together in front of your body, chin up and eyes looking forward, take a deep breath and exhale twisting your torso as far to the right as you can without changing the angle of your torso. (4) Now exhale and rotate your torso back to the starting position. Twisting your torso to the left and right is 1 repetition. Targets: rectus abdominis, internal and external oblique and transverse abs
Sit-Ups (1) Lie on your back with knees bent and feet flat on the floor. Place your fingertips behind your ears. Your elbows should be wide and in line with your body. (2) Raise your torso to a sitting position. The movement should be smooth. (3) Slowly lower your body back to start position. Targets: rectus abdominis, internal obliques, external obliques
Squat (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart with your weight on your heels. Keep your abs tight and stand with your shoulders over your hips. (2) Sit back and down as if you were sitting down in a chair. (3) Keep your back straight being careful not to lean forward, and lower yourself down until your thighs are parallel with the floor. (4) As you exhale, push through your heels and squeeze your glutes, straighten your legs and stand back up. Targets: glutes, quads, hamstrings
Static Lunge (1) Start with your right leg a strides length in front of the left. (2) Bend both knees, and lower your body so that our left knee is a few inches from the ground (or as low as comfortably possible) and the right thigh is parallel to the floor. (3) Hold this position for a beat, then exhale and raise back to the start position, and repeat. Complete the prescribed number of repetitions, then switch legs and repeat. Targets: quads, glutes, hamstrings, calves
Wall Sit (1) Stand about 1 1/2 feet away from the wall in start position. (2) Lower yourself down until your thighs are parallel with the floor or until your legs form a 90-degree angle. (3) Hold this position for the prescribed amount of time. (4) Keep your abs tight and your shoulders and back flat against the wall. Targets: glutes, hamstrings, quads
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Don’t forget your eating habits play a huge role in shaping up your body, so be sure to pair your workouts with a healthy diet. Include healthy meals packed with moderate portions of protein, whole grains, and vegetables in your day. Don’t forget to stay hydrated and fuel up properly before and after your workout with a smoothie such as this Flavors of Spring Green Smoothie. After your workout enjoy a Double Chocolate Oatmeal Snack or any of these 20 healthy snacks.
Looking for Ready For Spring Weeks 2-4?
YOU MIGHT ALSO LIKE:
- Should You Warm Up Before You Workout
- Should You Cool Down After Exercise
- Total Body Superset
- Total Body 30-30 Interval Workout