If you’ve been weight training regularly for least than 3 months, this is where you should start.
Instructions
Strength Workouts
You may alternate between Strength Workout A, Strength Workout B, and the Suspension Trainer Workout. You may also do Suspension Training 3 times a week and omit the Strength Workouts entirely.
HIIT
You can choose to do Bodyweight HIIT or you may prefer to do your HIIT workout on a cardio machine like an elliptical trainer, stationary bike, or treadmill. Bodyweight HIIT workouts tend to be higher-impact, which may make them uncomfortable if you have injuries or a lot of weight to lose. It’s ok to send me a message and ask for modifications! Also, you may find that doing HIIT on a cardio machine is more comfortable.
3 workouts a week:
Do a Strength Workout three days/week on nonconsecutive days, alternating between workouts if possible.
Follow each Strength Workout with 15 minutes of HIIT, which you can do at home or the gym.
5 workouts a week:
Do a Strength Workout three days/week on nonconsecutive days, alternating between workouts if possible.
On two additional days each week, do 15-20 minutes of HIIT at home or the gym.
Ready to get started? Make sure you watch the videos at least once before trying the workout on your own.
I’ve also created cheat sheets that are really useful for guiding you through your workout, especially as you’re getting started. People use tools like this all the time – there’s no shame in bringing them with you to the gym! Plus they’re great for helping you track your progress.
If you’re new to Strength Training, go ahead and visit the tutorials section to get detailed instruction on form for each exercise. Feel free to pause the video at any time if you need to check out a tutorial again.
Watch these tutorials for guidance on exercises you may not have done before:
Front Plank
Goblet Squat
Chest Press
Split Squat
Strength Workout B
Instructions
Watch these tutorials for guidance on exercises you may not have done before:
Side Plank
Half Kneeling Pulldown
Overhead press
Step Ups
Romanian Deadlift
Suspension Trainer Workout
Instructions
Watch these tutorials for guidance on exercises you may not have done before:
Body Weight Row
Suspension Trainer Chest Press
Suspension Trainer Chop
Suspension Trainer Leg Curl
Bodyweight HIIT
Cardio HIIT
Instructions
Warm-up at a moderate pace for 3 minutes.
Sprint as fast as you can for 60 seconds.
Recover at a moderate-slow pace for 60 seconds.
Repeat this interval 4-7 more times for a total of 10-14 minutes.