Sample Week Dream Schedule:

Monday: Quickie Total Body Strength Session w/ minimal equipment. NO sloppy reps. Slow and controlled is ALWAYS better than letting gravity do the work.

As many rounds as possible in 20-30 minutes.

1. 20 Bodyweight Squat

2. 10 Deadbugs/side

3. 10 Single Leg Glute Bridges/side

4. 20 Band Pull Aparts

5. 10 Pushups (Tweak if necessary)

6. 10 Side Plank Hip Ups

Tuesday: Easy Interval Day

If you don’t have a favorite machine ie Peloton, Rower, Treadmill, etc just mix up your pace walking or jogging.

1 minute at a brisk pace, 2 minutes at an easy recovery pace. Repeat for 10-15 cycles.

Wednesday: Total Body Strength Session

Same format as Monday. 20-30 minutes of hitting as many circuits as possible.

1. 10 Reverse lunges/leg

2. 10 Dips

3. 10 Good mornings

4. 10 Plank reaches/ arm

5. 10 Pull-ups or pull downs

6. 10 Chops/side

Thursday: High Intensity Interval Day

Go all out in a sprint on your favorite machine for 10-20 seconds and recover for the rest of the minute. You should be going so hard that doing this for 20 minutes is impossible. Get comfortable with being uncomfortable😈

Friday: Rest Day/Easy Stretching and Foam Rolling

Saturday: Total Body Session

Same format as Monday & Wednesday.

1. 10 Lateral lunges/side

2. 10 Incline Chest Press ie Landmine

3. 10 Single Leg Deadlifts/leg

4. 10 Renegade Rows

5. 5 Partial Get Ups/side

Sunday: Day off, BUT stay active. Motion is lotion :-)

Happy Hump Day!!!

-H&G