DAMY LIFESTYLE ARTICLES
RESOURCES FOR LIVING
Lean Out Circuit (Upper Body)
5 Min Warm-up 2 Sets of 12 Reps 2 Sets of 12 Reps...
Band Workout
5 min warm up – walking/jogging Set - 20 shoulder press - 20 bicep curl - 15 tricep dips - 20 pushups - 20 overhead tricep extension - 20 upright row – wrap band around leg of bed - 20 squat press – air squat followed by shoulder press - 40 Russian Twists - 10 V-Ups...
Treadmill Layer Shed 1
Using your treadmill or track/outdoors begin with a 5 minute warm up. Do a 1 minute (challenging pace) jog followed by 2 minutes of brisk walking followed by 2 minutes walking at a difficult incline followed by 2 minutes of brisk walking (no incline). Repeat this set...
Treadmill Fat Burn 2
Warm Up – 3 Min Walk followed by 2 Min Incline Walk Set: Jog – 2 Min Walk – 2 Min – No Incline Walk – 2 Min – Incline 8% or level 8 Repeat (30-40 Minutes)
Beach Workout
5 min warm up – walking/jogging Walk/Run on beach – sand gives great resistance - Walk 2 minutes - Run 2 minutes Compete for 45 minutes.
Waist Whittler
Warm Up: Treadmill Walking 5 Minutes Interval: 5 Min Incline Walk Weighted Squats (hold dumbbells in hands) x 15 Plank 30 seconds Weighted Alternating Lunges x 7 each side Pelvic Lifts x 15 Repeat entire interval (including walk) until 45 minutes is up! Cool Down:...
Treadmill Fat Burn 1
Warm Up – 3 Min Walk followed by 2 Min Incline Walk Set: Jog – 1 Min – No Incline Walk – 1 Min – No Incline Walk – 3 Min – Incline 8% or level 8 Repeat (30-40 Minutes)
Lower Body Circuit
5 Min Warm-up 10 Min (70%) 30 Reps 15 Reps 20 Reps Each Leg 15 Reps Each...
Quicky Ab Series
Set (2x): 20 V-Ups 20 C-Sits 20 Bicycle (slow) 20 V-Up Toes Touches
Upper Body Burnout
15 Pushups 20 Tricep Dips 21’s with Bands 20 Shoulder Press 20 Alternating Front/Side Raise 20 Seated Row 20 Bent-Over Row (x2 NO BREAKS)
Elliptical Interval Upper Body
Exercise Elliptical 5 Min Warm-up SB DB Shoulder Press 12 Reps SB DB Bench Press 12 Reps SB Russian Twist 20 Reps Elliptical 5 Min (70%) Bicep Curls 12 Reps Bent-Over Rows 12 Reps Halo 10 Each Way Elliptical 5 Min (70%) DB Tricep Kick-Backs 12 Reps Alt Shoulder Raises...
Rock it Out
5 Min Warm-Up – treadmill Set 6 Min High-Incline Walk (don’t hold on) pop off and perform the following: - 12 push-ups - 12 squat jumps - 12 mountain climbers (repeat entire set x3) 12 Min High-Incline Walk (don’t hold on) 5 Min Cool Down
Elliptical Interval Lower Body
Exercise Elliptical 5 Min Warm-up Squats 8 Reps Standing Calf Raises 20 Reps Bicycle 10 Reps Each Leg Elliptical 5 Min (70%) Stationary Lunges 8 Reps Each Leg Plie Squat 8 Reps SB Ab Hold 30 Sec Elliptical 5 Min (70%) Wall Sit 20 Sec Leaning Leg Pulse 10 Reps Each Leg...
Workin’ It
This can be done at a track or on a treadmill popping off to do the sets. This is to be done for a total of 30 minutes. The cardio portions are to be done at a 70%-80% Intensity. Warm Up – 5 Min Cardio of Choice Set: V-Up Sit Ups 15x Push-Ups 15x (on knees if needed)...
Travel Workout 1
Workout 1 5 min warm up – walking/jogging Set - 20 walking lunges - 20 pushups - 10 squat jumps - 30 seconds plank - 15 tricep dips - 5 min jog on beach Repeat Set 4x
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