Lose 2 With Drew

Snow College Month 1 Workouts

If you are a beginner I’d recommend going to the exercise video library emailed out and do the “stretching video” and “core video” doing each MOVE for 30 seconds and doing the whole set twice a day for 1-4 weeks until you feel ready to try and do these more difficult exercises. Also remember that you can do these slower at your own pace in order to challenge yourself but avoid injury.

**These are timed workouts so that you can TRACK YOUR PROGRESS each week to see how you improve. So make sure to write down how you do each day so the next week you can see the improvement. By week 4 you’ll be able to see a dramatic improvement!
** GREAT THING ABOUT THIS WEEK IS ALL LEVELS CAN DO THESE WORKOUTS! THIS IS BECAUSE ALL OF THE MOVES YOU CAN DO AT YOUR OWN LEVEL, SO YOU’RE JUST GIVING IT YOUR BEST EFFORT. PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVES IN YOUR WRITTEN WORKOUT. I LABEL THE EXERCISE MOVES BY NAME AND ALSO SHOW HOW TO DO THE EXERCISES AT ALL LEVELS SO THAT YOU CAN START OFF AT YOUR LEVEL AND FOCUS ON PROPER FORM.   

**You’ll want a paper and pencil/pen and a way to set a timer or chart 20 minutes (I use my phone).  

Day 1 (I like to start day one of workouts on a Monday but you can start any day you’d like): Back, Chest & Cardio

Warm up:

1 minutes of high knees or jumping jacks
3 push-ups
Repeat 1 more time and you’re all warmed up.

Now that you’re ready to start the workout get your timer and paper ready. You’re going to be doing the exercise set below. You will do each exercise move (at your own level) back to back with no rest in between (or as little rest as possible). Your goal is to see how many sets (a set is going through all the exercise moves) you can do within 20 minutes. So you go at your own pace, pushing yourself to get as many sets as possible. After each set right a mark on your paper so you don’t lose count. If you do these workouts then next week (or month) you can go back and see how you improved!

Exercises Super Set:

10 Push-ups (regular) or Spiderman Push-ups (you can do them against the wall, on your knees, feet, or do a Spiderman push-up as seen in the exercise video gallery/library….just challenge yourself)
10 Mountain Climber Burpee- See video for instruction. This is a hybrid between the mountain climbers and a burpee. You do 4 mountain climbers and then you jump up (like you do when you finish a burpee) then go straight back down to do 4 more mountain climbers, etc. Each time you jump up counts as 1.
10 Lat pull-downs (using a fitness band that you drape over the top of a door. Make sure to squeeze between your shoulder blades as you come down to the bottom during the exercise rep). *If you have access to an assisted pull up machine you can do pull-ups instead
10 Wall Jumps- See video for instruction. Simply pick a spot on the wall and jump up as high as you can and touch the wall. That counts as one. *If you have joint pain when you jump instead do another form of cardio that doesn’t hurt your joints such as low-impact jumping jacks.
So you’ll be doing 10 push-ups, 10 mountain climber burpees, 10 lat pull downs and then 10 Wall jumps with as little rest as possible and then mark that you completed 1 set on your paper and then repeat. Doing this for 20 minutes total and writing out how you did to save for later.

Option: Because these workouts are shorter then some of you like. You also have the option to add an additional 10-20 minutes of slow, long-distance cardio such as light biking, jogging (in place or outside), swimming, elliptical etc. It MUST be done POST (meaning after) the body weight exercises above though (so not before you did the workout). I’d like it to be more a slow long-distance since tomorrow is HIIT training.

Great Job! Workout is complete. Finish with some back, chest and leg stretches as you cool down.

Day 2: Cardio and Abs/Core

15-25 minutes (go at your own level. If you’re a beginner you still may not feel up to doing 25 minutes while someone doing the advanced workouts may go the full time, etc.) of HIIT (High Intensity Interval Training). You can do one of the 3 option below:

Option 1: Sprints/Jogging
Option 2: Burpees
Option 3: Stairs

Start off with a 2-minute warm up of high knees or jumping jacks (low-impact if needed) just so your muscles are warmed up.
Then move into the HIIT training by doing the sprints/jogging or burpees as quickly as possible for 20 seconds, followed by 10-15 seconds of complete rest. Then 20 seconds of high intensity and again 10-15 seconds of rest. Repeat this for 15-25 minutes depending on your level (or for as long as you can. These short intervals are difficult so if you can’t finish the full time that’s okay). **** If you choose stairs: If you’d like to run stairs instead I recommend jogging or running up as fast as possible (taking the stairs 2 at a time is even harder) and then walking back down and then repeat that for the time listed.

After you’ve finished your HIIT cardio training you’ll move into core.

Core exercise Super Set:

Hold plank position (see video, you can do these on your knees if you’d like) until failure (so until you can’t keep proper form)
Then hold side plank until failure, switch sides and hold on the other side until failure
In & Out Abs (See video for instruction). Do this motion for 30 seconds.
Scissor Kicks (See video for instruction). Do this motion for 30 seconds.
Swimmer Exercise Move (See video for instruction). Do this motion for 30 seconds
Repeat these ab/core exercises back to back (which is one set). Once complete, repeat 1-2 more times depending on your level/ability.

Great job! Your workout is complete. Stretch your legs and core/abs as you cool down.

Day 3: Legs, Shoulders, and Cardio

*This workout will follow the same type of format as Monday’s.

**You’ll need a piece of paper and pen/pencil and a way to set the timer for 20 minutes.

Warm up:

1 minutes of high knees or jumping jacks (low impact jumping jacks if needed)
3 squats
5 toy soldier kicks
Repeat 1 more time and you’re all warmed up.

You will do each exercise move below (at your own level) back to back with no rest in between (or as little rest as possible). Your goal is to see how many sets (a set is going through all the exercise moves) you can do within 20 minutes. So you go at your own pace, pushing yourself to get as many sets as possible. After each set right a mark on your paper so you don’t lose count. If you do these workouts then next week (or month) you can go back and see how you improved!

Exercises in Super Set:

10 Alternating Lunges or 10 Rear Lunges with a kick - See video for instruction and do move at your own level.
10 Plank Jumps- See video for instruction. This is a hybrid between the plank and a mountain climber. It’ll be working your shoulders as you keep your body up in place, your legs as you jump back and forth, your core, and it’ll add an element of cardio as it increases your heart rate.
10 Squats or Frog Leaps- See video for instruction on frog leaps if you’d like a more difficult move from the regular squat.
10 Military Dumbbell Press - Use a weight that is challenging but possible to complete the 10 reps with proper form.

*So you’ll be doing 10 lunges, 10 plank jumps, 10 squats or frog leaps and then 10 military dumbbell presses with as little rest as possible and then mark that you completed 1 set on your paper and then repeat. Doing this for 20 minutes total and writing out how you did to save for later.

Option: Because these workouts are shorter than some of you like. You also have the option to add an additional 10-20 minutes of slow, long-distance cardio such as light biking, jogging (in place or outside), swimming, elliptical etc. It MUST be done POST (meaning after) the body weight exercises above though (so not before you did the workout). I’d like it to be more a slow long-distance since tomorrow is HIIT training.

Great Job! Workout is complete. Finish with some leg and shoulder stretches as you cool down.

Day 4: Cardio and Abs/Core

Option 1: Sprints/Jogging
Option 2: Burpees
Option 3: Stairs
Start off with a 2-minute warm up of high knees or jumping jacks (low-impact if needed) just so your muscles are warmed up.
Then move into the HIIT training by doing the sprints/jogging or burpees as quickly as possible for 20 seconds, followed by 10-15 seconds of complete rest. Then 20 seconds of high intensity and again 10-15 seconds of rest. Repeat this for 15-25 minutes depending on your level (or for as long as you can. These short intervals are difficult so if you can’t finish the full time that’s okay). **** If you choose stairs: If you’d like to run stairs instead I recommend jogging or running up as fast as possible (taking the stairs 2 at a time is even harder) and then walking back down and then repeat that for the time listed.

After you’ve finished your HIIT cardio training you’ll move into core.

Core exercise Super Set:

Hold plank position (see video, you can do these on your knees if you’d like) until failure (so until you can’t keep proper form)
Then hold side plank until failure, switch sides and hold on the other side until failure
Genie Sits (See video for instruction). Do this motion for 30 seconds.
Oblique V Sit- (See video for instruction) Sit on the ground with your knees up, feet on the ground. Lean back until your core is engaged (for added difficulty you can also lift your feet slightly off the ground balancing on your butt). Take your hands and either with a light weight (or no weight at all) and twist and touch the weight (or your hands) to the ground and then twist on the other side to do the same. Repeat this for 30 seconds.
Superman Exercise Move (See video for instruction). Do this motion for 30 seconds
Repeat these ab/core exercises back to back (which is one set). Once complete, repeat 1-2 more times depending on your level/ability.

Great job! Your workout is complete. Stretch your legs and core/abs as you cool down.

Day 5: Biceps, Triceps & Cardio

*This workout will follow the same type of format as Monday’s and Wednesday’s workout.

**You’ll need a piece of paper and pen/pencil and a way to set the timer for 20 minutes.

Warm up:

1 minutes of high knees or jumping jacks
5 dips
Repeat 1 more time and you’re all warmed up.

Exercises in Super Set:

10 Hammer Curls (see video for instruction. You can use either dumbbells or a fitness band that you stand on for an added degree of difficulty)
10 Mountain Climber Burpee- See video for instruction. This is a hybrid between the mountain climbers and a burpee. You do 4 mountain climbers and then you jump up (like you do when you finish a burpee) then go straight back into 4 more mountain climbers, etc. Each time you jump up counts as 1.
10 Dips (You can do these on a bench, stair, chair that is up against the wall…basically anything stable that is at about knee to waist level, or lower for harder difficulty. For beginners, you can also do these on the ground so watch video tutorial if needed.)
10 Plank Jumps- See video for instruction. This is a hybrid between the plank and a mountain climber. It’ll be working your shoulders as you keep your body up in place, your legs as you jump back and forth, your core, and it’ll add an element of cardio as it increases your heart rate.

*So you’ll be doing 10 hammer curls, 10 mountain climber burpees, 10 dips and then 10 plank jumps with as little rest as possible and then mark that you completed 1 set on your paper and then repeat. Doing this for 20 minutes total and writing out how you did to save for later.

Great Job! Workout is complete. Finish with some bicep, tricep and leg stretches as you cool down.

Day 6 and 7 are REST DAYS. If you’d like to push yourself and feel up to it you can repeat one of the cardio and abs/core workouts again on day 6. Make sure to rest Day 7.