Peak Fitness Workout Plan- Jan 2011

Workout Schedule Summary:

• Perform Strength Training/Conditioning three days per week
• Perform Plank/Deadbug circuits three days per week
• Perform Butt circuit two days per week
• For weightloss, perform 30-45 minutes each morning on an empty stomach or after your workout

Weekly Schedule:

• Monday- Peak Fitness or Conditioning Workout A + Plank circuit


• Tuesday- Stretch Routine + Deadbug circuit


• Wed- Peak Fitness or Conditioning Workout B + Butt circuit


• Thursday- Stretch Routine + Plank circuit


• Friday- Peak Fitness or Conditioning Workout A + Deadbug circuit


• Saturday- Challange workout or rest + Butt circuit
  
• Sunday- Stretch routine + Rest

Conditioning Workout A Instructions:

• Set a clock or stop watch for 8-10 minutes (time and reps indicated below the week column) and perform each exercise back to back for 8 to 10 reps.


• Achieve as many total rounds of the circuit as possible in allotted time and attempt to beat score with each workout.

Conditioning Workout B Instructions:

• Perform as many reps as possible of each exercise for 30-60 seconds before moving on to the next exercise listed in the circuit.
  
• Perform the total circuit 3 to 4 times (as listed below the weeks column) and record total reps per exercise.


• Attempt to beat this total with each workout.

Plank, Deadbug and Butt Circuit Instructions:

• Pick one exercise from each category and perform back to back


• Perform each exercise for 10-20 seconds before moving on to next exercise.


• In total, this circuit will last 60 seconds. Repeat for 3-5 times per day, attempting to add additional circuits per workout day


• Circuits can either be performed back to back or in 60 second increments and spaced throughout the day to save time.

Off-day Workout Routine video:


Plank circuit video:


Deadbug circuit video:


Butt circuit video:



Flexibility Routine video:


Warm up routine video: