Ready to ramp up your fitness routine? This 12-week program will ramp up your heart rate, increase your endurance and build muscles in places that you didn't know muscles existed.
The routine uses a jump rope, dumbbells and a medicine ball. More importantly, this routine involves circuits. Circuit workouts help avoid fatigue, but they also prevent your body from anticipating the next move.
A free download of the workout is available at the end of the post. It will be a lot simpler to print this one out.
Fat-Scorching, Muscle-Building Workout
The 12-week program is outlined below the workouts used during each phase of the program.
Workouts Used in the 12-Week Program
During the next 12 weeks, you will use these workouts to build strength. Following the set ups, a schedule is available.
Each exercise should be performed at 12-15 reps for 3 sets.
Cardio is included daily. You choose what you love. Every woman is different and every woman is at a different fitness level. Try walking, jogging, hiking, running, biking, or swimming. If you aren't a runner, consider walking the first 4 weeks, jogging the second 4 weeks, and running the last 4 weeks.
The fusion workout was created by Jennifer N Lee, a bodybuilder. It comprises of 6 circuits that are repeated three times. It is best to use the medicine ball for this workout. If there is anything that you cannot physically do, then swap in another exercise that you can do. Just keep up the rhythm. You can click the link to learn the moves, and then you will be ready for the program.
Rope Jumping, 5 min
Circuit 1: 3x
Dumbbell Squat, 30 sec
Plyo Jumps, 30 sec
Circuit 2: 3x
Dumbbell Lunges, 30 sec
Snatch and Grabs, 30 sec
Circuit 3: 3x
Dumbbell Extenders, 30 sec
Hopscotch, 30 sec
Circuit 4: 3x
Romanian Deadlift, 30 sec
Criss Cross Jack, 30 sec
Circuit 5: 3x
Dumbbell Pulls, 30 sec
Titanium Tucks, 30 sec
Circuit 6; 3x
Squats with Leg Kick, 30 sec
Core and Quad Kicks, 30 sec
The 12-Week Schedule
Monday- Arms + 30 minutes cardio
Tuesday- Fusion Workout
Wednesday- legs+ 45 minutes cardio
Thursday- 60 minutes cardio
Friday- strength+30 minutes cardio
Sunday- 45 minutes cardio+ arms
Monday- 2 mile jog/walk
Wednesday- 3-5 mile walk/jog in intervals
Thursday- 30 minutes cardio
Friday- 45 minutes of walking fast
Sunday- 3 miles (jog 1200 meters/walk 400 meters, repeat thrice)
Monday- 45 minutes cardio + 15 minutes ABS
Tuesday- Arms + 30 minutes cardio
Thursday- 45 minutes cardio (walk/jog)
Saturday- Legs + 45 minutes cardio