Workout 1 (week 1)

Jenifer Ramirez

We begin by engaging in brief, intense, full-body & 2-day split workouts to build lean muscle,  muscular endurance, and metabolic conditioning. You should move quickly through the workout, but never rush the exercises themselves as form may be compromised. The goal is to flow through each "circuit" and keep heart rate elevated. Remember, the overriding goal is body-fat reduction and the addition of lean muscle. This period of strength & conditioning will start the process. Our goal is always to find the most direct path to your goal.

Often (as you noticed when you worked out in the gym with your sister), that many of my workouts may not look to tough on paper, but once two to four rounds are completed, the intensity and fatigue will add up quickly.  Push hard through each round but take the necessary recovery time between, rounds to prepare for the next intense effort.

The following is a video example of one "round" of the workout. You will be doing 10 to 15 reps of each movement (see specific reps below) then flow to the next exercise.

*Following a proper warm up, do the following:

Workout:

Dumbbell front squats:
10#  x 15 reps

Overhead press:
10# x 15 reps

Plank row:
10# x 10 reps each arm alternating or what I call 10/10

Push-ups:
Modified, on your thighs as we did in gym, shoot for 15 reps

Dumbbell curls:
10# x 15 reps

Alternating forward lunges:
10# x 10/10

Upright row: 
10# x 15 reps

Dumbbell “skull crusher”:
10# x 10 reps

“Sit & reach” crunches:
20 reps
 
Do 3 rounds of circuit,

Cool down and do 30- minutes of cardio of your choice (time permitting)

# = Pounds

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Click here to download a PDF file of this workout.

online_week_1.pdf
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Contact me immediately if you have any questions and be sure to let me know how you did!  I recommend keeping a journal to record your workouts and how you felt.