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WEEK ONE - DAY 1 | TIME TO COMPLETE : 55 MINUTES
WEEK ONE | DAY 1
STANDARD PUSHUP
A simple workout but arguably the most effective all around. Keep back straight and elbows tucked in. 3 sets of 10.
WEEK ONE | DAY 1
DUMBBELL BENCH PRESS
More challenging than a barbell bench press. Engages the core for stability and offers better symmetry. 3 sets of 10.
WEEK ONE | DAY 1
DUMBBELL SHOULDER PRESSES
A great shoulder and triceps workout. Slow and steady motion. Keep muscle tension and a slight pause at the bottom. 3 sets of 10.
WEEK ONE | DAY 1
ROTATING DUMBBELL SHOULDER PRESSES
A variation to the standard dumbbell presses. This adds a rotation motion for a more effective compound workout. 3 sets of 10.
WEEK ONE | DAY 1
MEDICINE BALL TWISTS
Knees up and feet off the ground. Maintain a V shaped torso and twist. 4 sets of 25.
WEEK ONE | DAY 1
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK ONE - DAY 2 | TIME TO COMPLETE : 55 MINUTES
WEEK ONE | DAY 2
SINGLE-LEG THRUSTERS
Keeping one leg elevated, thrust with the opposing leg. 3 sets of 10. Rotate legs and repeat.
WEEK ONE | DAY 2
KNEELING DUMBBELL-WEIGHTED DONKEY KICKS
Keep a straight back and a tight core. Pivot from the hip only and kick back and up. 3 sets of 10. Rotate legs and repeat.
WEEK ONE | DAY 2
DUMBBELL-WEIGHTED SQUATS
Keep a tight core and use a dumbbell weight you can do 10 reps with. Squat without leaning forward or hunching over. 3 sets of 10.
WEEK ONE | DAY 2
JUMP SQUATS TO PLATFORM
Adding an explosive element to the squat exercise. Jumping onto a platform engages your core and is great cardio. 3 sets of 20.
WEEK ONE | DAY 2
PLANK VARIATION
If you can hold your plank more than 45 seconds, try this variation. A bit more challenging. 4 sets of 25 up-and-downs.
WEEK ONE | DAY 2
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK ONE - DAY 3 | TIME TO COMPLETE : 55 MINUTES
WEEK ONE | DAY 3
DUMBBELL LAT PULLOVERS
Focus on getting a full extension. Tighten your core and keep your back straight. Pivot from the shoulders only. 3 sets of 10.
WEEK ONE | DAY 3
DUMBBELL BICEP CURLS
A great workout to isolate the biceps. Keep a straight back, elbows ticked in and a tight core. Pivot from the elbows only. 3 sets of 10.
WEEK ONE | DAY 3
BICEP CURLS TO SHOULDER PRESSES
A great compound workout that isolates the biceps & works the shoulders & triceps. Straight body and keep a tight core. 3 sets of 15.
WEEK ONE | DAY 3
ELEVATED BARBELL ROWS
Doesn’t have to be on a barbell. A TRX strap works just as good. Keep your body planked and pull up towards the bar. 3 sets of 10.
WEEK ONE | DAY 3
BALL SLAMS
Therapy with benefits! Grab a medicine ball and slam it. Keep a tight core throughout the motion. 3 sets of 20.
WEEK ONE | DAY 3
BALANCE BALL CRUNCHES
A great core-isolation workout. keep a straight back and pivot at the hips only. 4 sets of 25. Make this challenging by holding a weight.
WEEK ONE | DAY FOUR
REST & ACTIVE RECOVERY
Good job, you’re half-way through my Week One workouts!
Take a day off today to recover. Some light activity can be helpful in getting the blood flowing and will aid in muscle recovery. This could be a walk around the neighborhood, a short bike ride or some stretching around the house.
Watch your diet and keep your macros on track, and always make sure to get enough protein in your diet.
SHOP PROTEINWEEK ONE - DAY 5 | TIME TO COMPLETE : 55 MINUTES
WEEK ONE | DAY 5
BOSU BALL BALANCED PUSHUPS
Adds more challenge to the standard floor pushups. Engages core for stability and Pause at the bottom for 2 seconds. 3 sets of 10.
WEEK ONE | DAY 5
DUMBBELL SHOULDER RAISES
Arms straight (don’t bend elbows) and pivot from the shoulders only. pause when arms are parallel to the ground. 3 sets of 10.
WEEK ONE | DAY 5
UPRIGHT ROWS TO SHOULDER PRESSES
A compound workout that combines dumbbell upright rows and dumbbell shoulder presses. 3 sets of 10.
WEEK ONE | DAY 5
BURPEES
If you only have time to do one workout, make it the burpees! A functional HIIT workout that targets all major muscles. 3 sets of 20.
WEEK ONE | DAY 5
MEDICINE BALL TWISTS
Knees up and feet off the ground. Maintain a V shaped torso and twist. 4 sets of 25.
WEEK ONE | DAY 5
DUMBBELL FRONT RAISES – VARIATION
A simple and effective variation to the front raises. Adding a fly motion provides an engaging compound motion. 3 sets of 10.
WEEK ONE - DAY 6 | TIME TO COMPLETE : 55 MINUTES
WEEK ONE | DAY 6
SKI LUNGES
A high intensity workout sure to get your heart racing. Start slow and steady. Increase intensity as you go. 4 sets of 25.
WEEK ONE | DAY 6
STANDARD PUSHUP
A simple workout but arguably the most effective all around. Keep back straight and elbows tucked in. 3 sets of 10.
WEEK ONE | DAY 6
DUMBBELL ROWS
One of the easily overlooked back and bicep workouts. A simple and effective exercise. 3 sets of 10. Rotate arms and repeat.
WEEK ONE | DAY 6
PLANKS
An extremely effective core workout. Planks are often done wrong so watch your form. Hold the plank position for 45 seconds.
WEEK ONE | DAY 6
JUMP SQUATS
Add high intensity interval training to your standard routine by incorporating these jump squats. 4 sets of 25.
WEEK ONE | DAY 6
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK ONE | DAY SEVEN
WEEK ONE COMPLETED
Congratulations! you finished Week One of my 28 Day Program!
Take a day off. Rest and spend time with friends or family. Read a book or enjoy your favorite hobby but keep your physical activity to a minimum – let your body fully recover and heal. Tomorrow we get back at it again!
Drink plenty of water and as always, watch your diet and keep your macros on track. Tomorrow we start a new week!
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