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What are Sets and Reps?


  • ​Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
  • ​Day 7
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CHEST - TRICEPS - ABS

  • Stay hydrated throughout workout
  • Stretch or walk/jog for 5-10 mins right before you begin your workout
  • This workout is between 40-50 mins
  • Take more rest time as needed. If you take more time than what is noted, mark that time in your Workout Journal
Altered Floor Push-Ups | Chest/Triceps
SETS
REPS
3
10-12
Rest 60 sec after each set
Ab Crunches | Abdominal
SETS
REPS
3
10-12
Rest 60 sec after each set
Altered Floor Push-Ups
Ab Crunches
Wall Push-Ups | Chest/Triceps
SETS
REPS
3
10-12
Rest 60 sec after each set
Mountain Climbers | Abdominal
SETS
REPS
3
10-12
Rest 60 sec after each set
Wall Push-Ups
Mountain Climbers
Floor Press (using a broomstick) | Chest
SETS
REPS
3
10-12
Rest 60 sec after each set
Lying Leg Raise | Abdominal
SETS
REPS
3
10-12
Rest 60 sec after each set
Floor Press (broomstick)
Lying Leg Raises

Cool Down
Walk for 15 mins immediately following your workout

BACK - BICEPS - LEGS

  • Stay hydrated throughout workout
  • Stretch or walk/jog for 5-10 mins right before you begin your workout
  • This workout is between 45-55 mins
  • Take more rest time as needed. If you take more time than what is noted, mark that time in your Workout Journal
Seated Good Mornings | Lower Back
SETS
REPS
3
10-12
Rest 60 sec after each set
Barbell Curls (Using a Broomstick) | Biceps
SETS
REPS
3
10-12
Rest 60 sec after each set
Jumping Jacks | Total Body
SETS
REPS
3
10-12
Rest 60 sec after each set
Seated Good Mornings
Barbell Curls
Jumping Jacks
Bent-Over Row (using a Broomstick) | Mid Back
SETS
REPS
3
10-12
Rest 60 sec after each set
Dumbbell Curls (using 16.9 fl oz water bottles) | Biceps
SETS
REPS
3
10-12
Rest 60 sec after each set
Body Squats | Quadriceps/Hamstrings
SETS
REPS
3
10-12
Rest 60 sec after each set
Bent-Over Row
Dumbbell Curls
Body Squats
One-Arm Row (using 16.9 fl oz Water Bottles) | Mid Back
SETS
REPS
3
10-12
Rest 60 sec after each set
RevErse Lunge | Quadriceps
SETS
REPS
3
10-12
Rest 60 sec after each set
High Knee Skips | Quadriceps/Glutes
SETS
REPS
3
10-12
Rest 60 sec after each set
One-Arm Dumbbell Row
​Reverse Lunges
High Knee Skips

Cool Down
Walk up and down stairs for 5 running mins immediately following your workout

*Rest & Recover Day

SHOULDERS - TRICEPS - ABS

  • Stay hydrated throughout workout
  • Stretch or walk/jog for 5-10 mins right before you begin your workout
  • This workout is between 40-50 mins
  • Take more rest time as needed. If you take more time than what is noted, mark that time in your Workout Journal
Seated Shoulder Press (using a Broomstick) | Shoulders
SETS
REPS
3
10-12
Rest 60 sec after each set
Hands-Over-Head Crunch | Abdominal
SETS
REPS
3
10-12
Rest 60 sec after each set
Seated Shoulder Press
Hands-Over-Head Crunch
Side Shoulder Extensions (using 16.9 fl oz water bottles) | Shoulders
SETS
REPS
3
10-12
Rest 60 sec after each set
Mountain Climbers | Abdominal
SETS
REPS
3
10-12
Rest 60 sec after each set
Side Shoulder Extensions
Mountain Climbers
Front Shoulder Extensions | Shoulders
SETS
REPS
3
10-12
Rest 60 sec after each set
Sit-Ups | Abdominal/Hip Flexor
SETS
REPS
3
10-12
Rest 60 sec after each set
Front Shoulder Extensions
Sit-Ups

Cool Down
Walk for 15 mins immediately following your workout

LEGS

  • Stay hydrated throughout workout
  • Stretch or walk/jog for 5-10 mins right before you begin your workout
  • This workout is between 30-40 mins
  • Take more rest time as needed. If you take more time than what is noted, mark that time in your Workout Journal
Jump Squats | Quadriceps
SETS
REPS
3
10-12
Rest 60 sec after each set
High ​Knees | Quadriceps
SETS
REPS
3
10-12
Rest 60 sec after each set
Jump Squats
High Knees
Stiff-Leg Deadlift (using a broomstick) | Hamstrings
SETS
REPS
3
10-12
Rest 60 sec after each set
Butt Lifts | Glutes
SETS
REPS
3
10-12
Rest 60 sec after each set
Stiff-Leg Deadlift
Butt Lifts
Glute Kick Backs | Glutes
SETS
REPS
3
10-12
Rest 60 sec after each set
Reverse Lunges | Quadriceps
SETS
REPS
3
10-12
Rest 60 sec after each set
Glute Kick Backs
Reverse Lunges

Cool Down
Walk up and down stairs for 5 running mins immediately following your workout

CARDIO

  • Stay hydrated throughout exercise
  • Stretch or walk/jog for 5-10 mins right before your workout
  • This workout is approximately 30 mins

Walk or jog 1-2 miles or bike for 15-25 mins

Cool Down
Stretch for 5-10 mins immediately following your workout

*Rest & Recover Day

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