Sample Work outs- A place to start…



FOCUS: push yourself to your best ability and increase intensity when you feel it is right! Take rest when you need it but remember this is a workout and we want to burn calories and become stronger the only way to do that is to increase intensity, volume and effort!

American College of Sports Medicine (ACSM) recommends adults get at least 30 minutes of moderate to vigorous aerobic (get heart rate up) exercise most days of the week

  • 3 10 minute bouts are a great way to break up the exercise and still get it all done
  • Walk on the treadmill for 30 minutes (3 10 minute bouts / 2-15 minute)
  • Walk for 10 minutes before, during lunch and after work
  • Walk around the football field or slowly jog up and down the basketball court
  • Walk around the high school track

As you become stronger try and increase the intensity of each cardio workout

ACSM recommends adults participate in strength training at least 3 times a week

Start off with low weight and more repetitions before doing more weight low reps

Low weight + a lot reps = muscular endurance

High Weight + low reps = muscular strength


EACH DAY FOCUS ON ONE AREA OF THE BODY (i.e biceps and triceps) perform at least 6 exercises; 12 repetitions of each exercises 4 sets): Do not rest for longer than 2 minutes between sets!

Each workout should consists of dynamic warm-up, cardio, strength training, core, and cool down (stretching)!

DYNAMIC WARM-UP: THE MOST IMPORTANT PART OF THE WORKOUT! INJURY PREVENTION! (perform at least 8 exercises for 10 yards and back pedal after each exercise back to the starting point)

Exercises designed to increase blood flow, activate major muscle groups, and increase core body temperature

Incorporate a 2-3 minute jog

  • Knee pulls
  • Quad pulls
  • Ankle pulls
  • Side lunges
  • High kicks
  • Shuffles
  • Butt kicks
  • High knees
  • Toe pulls
  • Calf walk
  • Arm wraps
  • Arm circles
  • Bush whackers
  • Spiderman’s
  • Superman’s

Core/Ab Exercises

I recommend a minimum of 3 exercises do 3 rounds at least 3 times a week

At least 20 repetitions to start; as you progress on certain exercises increase the repetitions

  • Basic sit up
  • Straight leg crunch
  • Toe touchs
  • Russian twist
  • Knee drives
  • Plank hold
  • Side plank hold
  • Flutter kicks
  • Yoga ball stir the pot
  • 6 inches
  • Curl ups
  • V ups
  • Bicycles

Resistant Band Exercises

  • Bicep curls
  • Tricep kick backs
  • Arm pumps
  • Neck cut offs
  • Behind the back cut offs
  • Lateral Kicks
  • Front Kicks
  • Back Kicks

Arm (Bicep/Tricep)

  • DB bicep curl
  • DB Arnold press
  • DB skull crushers
  • Tricep extensions
  • Tricep dips
  • Arnold press
  • Hammer Curls
  • Reverse Arnold press
  • Pushups
  • Kettle bell swings
  • DB curl to press

Shoulder Exercises

  • DB shrugs
  • Lateral Raise
  • Front Raise
  • Overhead press
  • Push press
  • Military Press
  • Shoulder Taps
  • Wall Pushups
  • Mountain Climbers
  • Plank Hold
  • Pull-ups

Chest/Back Exercises (recommend doing these together on the same day)

  • DB close grip ground/bench press
  • DB bench press
  • DB chest fly’s
  • DB deadlift
  • Superman’s
  • Reverse fly’s
  • Bent over rows
  • Resistance band exercises
  • Upright row
  • Inverted row
  • Good mornings


  • Sumo squats
  • Front squats
  • KB goblet lunge
  • KB goblet squat
  • Walking lunges
  • Calf raises
  • Weight glute/hip thrust
  • Front Lunge
  • Back Lunge
  • Split Lunge
  • Toe taps
  • Resistance Exercises
  • Squat hold position
  • Wall sits
  • Leg pumps (forward/ backward/ lateral)
  • Chair exercises (sit down get up)
  • Step ups


Stretch to mild discomfort

  • Hamstring Stretch
  • Quad Stretch
  • Calf Stretch
  • Hip flexors
  • Arms
  • Back
  • Groin



Leg day

  • Dynamic warm-up (8 exercises; at least 4 done at quicker pace i.e. high knees)
  • Cardio: Walk for 15 minutes during lunch, and walk for 15 minutes after dinner
  • Strength: Superset the exercises (one round after another, rest between sets)


KB sumo squats                    4 x 10

Front Lunges                         4 x 10

10 sumo squats are performed immediately followed by 10 front lunges; that is 1 set! Rest ~30-45 seconds and begin next set until all 4 are completed than move to the next superset!

Forward Kick pumps                        4 x 10

Backward Kick Pumps          4 x 10


Wall sits                                  4 x 30 sec

DB calf Raises                                    4 x 10

  • Core: 3 exercises 20 reps each! Repeat 3 times

Toe taps, straight leg crunch, plank (30 seconds)

  • Static stretch: LEG DAY=LEG MUSCLES

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