Be sure to bookmark the Challenge blog on your computer for easy reference (and become a fan), as updates will be added regularly.
Below are SAMPLE workouts I designed for the Challenge. I realize many of you already have an exercise regimen you use daily that works for you, this is great, keep it up. You can do whatever you please for your exercise during the challenge. These samples are intended for those who do not have a program, and need some guidance. These samples are posted as a GUIDELINE. If you’re looking for a specific program designed JUST FOR YOU, whether beginner, or EXTREME, contact me through either www.jillnix.com or www.tightbodybootcamp.com website(s).
If you choose to use any of the following samples as a program, you're also assuming full responsibility for doing so, use discretion. As always, check with your doctor before beginning ANY exercise program. If, at any time, you feel light-headed, dizzy, or feel unusual pain, STOP, evaluate, and make necessary adjustments.
These samples were created with ‘Generality’, in mind, meaning the mainstream of participants. The Beginner program starts with the assumption the participant has basic knowledge of exercises, and has exercised before. Advanced is designed for athletes who are already hitting their workouts hard, using heavy weight, have good form and technique, and can handle a harder routine, safely. Intermediate is a nice balance between Beginner and Advanced. When moving from one program to another, always start slowly, using lighter weight, and be flawless in form and technique.
If you’ve never exercised before, be sure to make arrangements with a knowledgeable trainer to get a good start on proper training. If you're an EXTREME athlete, feel free to contact me for a personalized program to meet your needs via the websites previously listed.
GENERAL ITEMS TO KEEP IN MIND
Some athletes are traditional gym goers, others non-traditional. Therefore, I’ve presented a nice mixture for both parties. If you’re not familiar with a particular exercise, feel free to contact me.
Warm-ups: All warm-ups are performed slowly, squats and lunges in warm-ups are non-weighted. All other exercises such as the shoulder press, use a LIGHT weight, remember, this is a warm-up.
Athletes: Take at a pace that makes sense to you. Listen to your body. Fuel properly, hydrate, and pay attention to rest and recovery. Move from one level to the next when you feel you’re ready.
BEGINNER
MONDAY:
Warm-up:
5 min. on the treadmill at a brisk walk, 3-4 mph
5-10 push-ups
STRETCH
Workout:
2x15 Bench press - In between sets do 5-10 push-ups
2x15 Curls alternated with 20 stationary alternating lunges
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Treadmill for 30 minutes at a brisk pace you can maintain the entire 30 minutes
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Cool-down and stretch
TUESDAY:
Warm-up:
10 push-ups
20 squats
40 Jump rope
STRETCH
Workout:
15 Sumo squats alternated with
15 Upright rows
Repeat the above Sumos and Rows 1 more time for a total of 2 sets
15 squats (no weight) alternated with
15 Sit-ups
Repeat Squats and Sit-ups 1 more times for a total of 2 sets
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30 minutes on the Elliptical at a good pace and maintain the entire 30 minutes
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Cool-down and stretch
WEDNESDAY:
10 sets of 10 sit-ups Do a variety of sit-ups.
STRETCH
THURSDAY:
Warm-up:
10 Assisted pull-ups
15 squats
5 minutes on the stationary bike
STRETCH
Workout:
15 dumbbell Deadlift alternated with
10 Assisted pull-ups
Repeat Deadlift and Pull-ups 1 more time for a total of 2 sets
15 Squats alternated with
15 Jumping jacks
Repeat Squats and Jumping Jacks one more time.
30 Sit-ups
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30 minutes on the stationary bike at a descent steady pace you can maintain the entire 30 minutes
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Cool down and stretch
FRIDAY:
Warm-up:
10 push-ups
10 squats
5 min. on treadmill at a brisk walking pace, 3-4 mph
STRETCH
Workout:
30 squats (not weighted) alternated with
15 Shoulder press
Repeat squats and presses one more time
15 calf raises alternated with
5-10 bench tricep dips
Repeat raises and dips one more time
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30 minutes in the pool. Keep moving as much as possible. Practice strokes.
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Cool down and STRETCH
SATURDAY:
Warm-up:
5 Push-ups
10 Squats
15 Jumping Jacks
STRETCH
STRETCH
Workout:
15 Step-ups alternated with
35-50 Jump rope
Repeat Step-ups and rope again
14 seated row alternated with
14 walking lunges
Repeat rows and lunges one more time.
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Stair Master at a pace you can maintain for 30 minutes. This is not the machine that has actual steps. It is the machine that has foot pedals you ‘Climb’ in.
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INTERMEDIATE
MONDAY:
Warm-up:
12 Curls
15 Push-ups
25 Squats
Stretch
800 meter run on treadmill or outdoors
STRETCH
Workout:
Repeat the following exercises one right after the other for 20 minutes. Do as many reps as you can, safely, with good form and technique.
10 Bench press
10 Push-ups
10 Flyes
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6 Curls (These are meant to be heavy) alternated with
10 Burpees
Repeat the curls and burpees 3 more times for a total of 4 sets
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10 - 100 meter sprints, then 800 meter casual
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Cool-down and stretch
TUESDAY:
Warm-up:
5 Pull-ups (Assisted if necessary)
10 Push-ups
20 Squats
STRETCH
Workout:
15 Sumo squat/Upright row combo (This means they are two exercises combined into ONE movement) alternated with
15 One arm snatches - Perform 15 snatches with each arm.
Repeat the above sumo/row and snatches 2 more times for a total of 3 sets
100-150 Swim kicks
15 Hyperextensions on a Roman chair (Squeeze those glutes!) alternated with
25 Calf raises
Repeat Hypers and Raises 2 more times for a total of 3 sets
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30 minutes on the stationary bike performing intervals from 2 min. low resistance to 2 min. high resistance for the duration of 30 minutes
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Cool-down and stretch
WEDNESDAY:
10 sets of 20 sit-ups Do a variety of sit-ups.
STRETCH
THURSDAY:
Warm-up:
5 Push-ups
10 Squats
15 Sit-ups
20 Air Jacks
STRETCH
Workout:
15 Deadlift - Alternated with
8 Body weight pull-ups, go to assisted if necessary
Repeat deadlift/pull-up sets 2 more times for a total of 3 sets
15 Single arm bent over dumbbell rows alternated with
60 Bicycle (Shoulder to knee ab’s)
Repeat Rows and ab’s 2 more times for a total of 3 sets
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5k run
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Cool down and stretch
FRIDAY:
Warm-up:
5 min. on Elliptical
15 Shoulder press
20 Squats
STRETCH
Workout:
15 Back Squats with light weight. If form is impeccable, add more weight for 2nd and 3rd set alternated with
15 Shoulder press. Again start light, add more weight as you progress in sets.
Repeat squat and press as above 2 more times for a total of 3 sets
Repeat the following 3 times in a row,, one exercise right after the other for a total of 3 sets each.
6 Curls (These are meant to be heavy)
10 Jump squats
15 bench tricep dips
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½ mile swim at a good pace
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Cool down and STRETCH
SATURDAY:
Stairs for 5 min.
10 Squats
5 Burpees
STRETCH
Workout:
Repeat the following exercises one right after the other for 20 minutes. Do as many reps as you can:
10 Tuck jumps
8 push-ups
60 Jump ropes
8 push-ups
10 Burpees
8 Push-ups
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Stair Master performing intervals for 30 minutes. This is not the machine that has actual steps. It is the machine that has foot pedals you ‘Climb’ in.
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ADVANCED
MONDAY:
Warm-up:
12 Curls
15 Push-ups
25 Squats
Stretch
1 mile run on treadmill or outdoors
STRETCH
Workout:
Find your 1RM Bench press
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After finding 1RM wait 3 minutes and load barbell to 50% of your 1RM, do as many reps as you can until you can’t do another one. Be sure you have a spotter. Alternate with
1 minute of Push-ups - Do as many push-ups as you can in 1 minute.
Repeat the 50% bench and push-up sequence 2 more times for a total of 3 sets
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8 Curls (These are meant to be heavy) alternated with
20 reps pulling your knees to chest using the Captains chair
Repeat curl and knees to chest 2 more times for a total of 3 sets
15 Seated row alternated with
20 Hyperextensions on the Roman Chair
Repeat Rows and Hypers 2 more times for a total of 3 sets
15 Pull-overs using a flatbench alternated with
30 calf raises
Repeat Pull-overs and Calf raises 2 more times for a total of 3 sets
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2 - 200 meter sprints, rest as needed in between, then 12- 50 meter sprints, rest as needed
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Cool-down and stretch
TUESDAY:
Warm-up:
5 Pull-ups (Assisted if necessary)
15 Push-ups
30 Squats
Jump rope 5 minutes
STRETCH
Workout:
Find 1RM Sumo squat
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Find 1RM Upright row
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3 minutes after completing your 1 RM Upright row, perform the following:
3 minutes after completing your 1 RM Upright row, perform the following:
15 Sumo squat/Upright row combo at 50% 1RM (This means they are two exercise combined into ONE movement) alternated with
15 One arm snatches (Complete snatches one arm at a time)
Repeat the above sumo/row and snatches 2 more times for a total of 3 sets
50 V-sits
50 Weighted Twisties
20 Hyperextensions on a Roman chair (Squeeze those glutes!) Light weight is optional alternated with 30 Calf raises
Repeat Hypers and Raises 1 more time for a total of 2 sets.
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30 minutes on the stationary bike performing challenging intervals the entire 30 minutes
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Cool-down and stretch
WEDNESDAY:
10 sets of 30 reps of ab work. Be sure to get in a variety of exercises.
THURSDAY:
Warm-up:
5 Pull-ups
15 push-ups
20 Squats
Stretch
2 mile bike ride - Stationary or road
STRETCH
Workout:
Find 1RM Deadlift
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3 minutes after doing your 1RM Deadlift, do the following:
Go to 50% of your 1RM Deadlift and perform as many reps as you can, until you can’t do any more. Practice safety. Keep form and technique impeccable, if either starts to waver, consider your sets finished alternated with
2 minute plank
Repeat max 50% deadlifts with planks 2 more times for a total of 3 sets. Maintain grip, or put the bar down.
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Repeat the following exercises one right after the other for 25 minutes, do as many reps as you can:
15 Jump squats
10 Pull-ups (Assisted, if necessary)
12 Push-ups
10 Kettlebell swings or dumbbell swings
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10k run
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Cool down and stretch
FRIDAY:
Warm-up:
10 Push-ups
15 Shoulder press
30 squats
Stretch
1 mile bike ride (road or stationary)
STRETCH
Workout:
Find 1RM Back squat
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Find 1 RM Shoulder press
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3 minutes after completing shoulder press, do the following:
Go to 50% of your 1RM squat and do as many reps as you can for 2 minutes
Rest 1-2 minutes
Go to 50% of your 1RM Shoulder press and do as many reps as you can in 2 minutes
Rest 1-2 minutes
Repeat each in same manner again for a total of 2 sets
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1 mile swim
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Cool down and STRETCH
SATURDAY:
Warm-up:
15 Push-ups
20 Squats
Stretch
2 min. Jump rope
STRETCH
Workout:
Repeat the following exercises one right after the other, for a total of 3 sets. This will get you winded, rest as necessary.
12 Burpees
12 Kettlebell swings or Dumb bell swings
12 Box jumps
15 Curls
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Climb stairs for 25 minutes. Real stairs, bleachers, or a machine. Challenge yourself.
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