Lisa's Fitness

Monday: Full Body Strength

Location: Home (Centr Machine)

Location: Planet Fitness / Hotel Gym

1. Warm Up
5 Minute Warm Up
Bodyweight Treadmill
Walk around the house or march in place.
Walk on Treadmill (Incline 3, Speed 3.0).
2. Station A (Standing)
Cable Squats
Centr: Low Pulley Gym: Cable Tower
Setup: Attach short bar to LOW pulley.
Setup: Use Cable Tower (Low setting) or Goblet Squat.
Action: Sit hips back deep.
Key: Drive up thru heels. Squeeze glutes.
3 Sets of 12 Repetitions
Bicep Curls
Machine / Cable
Setup: Hold bar with Palms up.
Action: Curl to chin.
Key: Elbows glued to ribs.
3 Sets of 12 Repetitions
Upright Rows
Machine / Cable
Setup: Hold bar with Knuckles up.
Action: Pull bar up body line to chest.
Key: Elbows point out.
3 Sets of 12 Repetitions
3. Station B (Seated / Machines)
Chest Press
Centr: Seat Gym: Chest Machine
Action: Push handles forward.
Key: Don't lock elbows hard.
3 Sets of 12 Repetitions
Seated Rows
Centr: Seat Gym: Row Machine
Action: Pull handles to stomach.
Key: Squeeze shoulder blades.
3 Sets of 12 Repetitions
Leg Extensions
Centr: Leg Dev Gym: Leg Ext Machine
Action: Kick legs straight using leg roller.
Key: Pause 1 sec at top.
3 Sets of 12 Repetitions
4. Station C (High Pulley)
Lat Pulldowns
Centr: High Pulley Gym: Lat Machine
Action: Pull bar from TOP to collarbone.
Key: Lean back slightly.
3 Sets of 12 Repetitions
Tricep Pushdowns
Centr: High Pulley Gym: Cable Tower
Action: Push bar down to straight arms.
Key: Elbows glued to ribs.
3 Sets of 12 Repetitions
5. Flexibility Flow
Forearm Plank
Bodyweight
Setup: Lie on stomach. Elbows under shoulders.
Action: Lift body up. Straight line.
Key: Squeeze glutes and abs.
Hold for 30-60 Seconds
Deep Low Lunge
Yoga
Instructions: Step forward. Drop back knee. Push hips forward. Raise hands.
60 Sec/Leg
Pigeon Pose
Yoga
Instructions: Front knee to wrist. Back leg straight. Lean forward.
60 Sec/Leg
Cobra Pose
Yoga
Instructions: Lie on stomach. Push chest up. Keep hips down.
30 Sec

Tuesday: Cardio + Glute & Core

Total Time: ~55 Minutes

Part 1: Home Stairs (Cardio)
Part 1: Gym Cardio
Normal Stair Walk
Home Stairs
Walk up/down 5 times to warm up.
StairMaster
Gym Machine
Skip a step every other step (if safe) OR just standard climb at higher resistance.
15-20 Minutes Total
The "Double Step"
Home Stairs
Skip a step (1->3->5). Lean forward. Drive thru heel.
5 Flights
The "Speed Step"
Home Stairs
Fast feet. Pump arms.
5 Flights
The "Side Step"
Home Stairs
Turn sideways. Step up leading with one leg only. 3 flights Right, 3 flights Left.
3 Flights Each
Calf Hang
Stretch
Stand on edge of step. Drop heels. Relax.
30 Sec
Part 2: Planet Fitness (Lower Body)
Assisted Pull-Up
Planet Fitness
Setup: Kneel on pad. Wide grip.
Note: MORE weight = EASIER (it lifts you).
Action: Pull chin over bar. Lower slowly.
3 Sets of 10 Reps
Hip Abduction
Planet Fitness
Machine: The "Outer Thigh" machine (sit, legs together, push OUT).
Key: This targets the side glute. Lean forward slightly.
3 Sets of 15 Reps
Seated Leg Press
Planet Fitness
Setup: Place feet High and Wide on the platform.
Action: Push weight, do not lock knees.
Key: High feet targets glutes.
3 Sets of 12 Reps
Back Extension
Planet Fitness
Machine: The "Roman Chair" or 45-degree bench.
Action: Lower chest, then raise up using glutes.
Key: Squeeze butt at top. Don't over-arch back.
3 Sets of 15 Reps
Part 3: Planet Fitness (Core/Abs)
Rotary Torso (Kneel & Twist)
Planet Fitness
Setup: Kneel (or sit) on pad and grab handles.
Action: Twist torso fully to one side, control weight back.
Key: Squeeze side abs. Keep hips facing forward.
3 Sets of 12 Reps (Per Side)
Captain's Chair Knee Raises
Planet Fitness
Setup: Use the arm pads on the Assisted Pull-Up tower. Back flat.
Action: Lift your knees up toward your chest.
Key: Lower your legs slowly. Do not swing! Targets lower stomach.
3 Sets of 15 Reps
Ab Crunch Machine
Planet Fitness
Setup: Adjust seat so chest pad is comfortable. Select weight.
Action: Crunch forward, bringing chest toward knees.
Key: Pull with your stomach, don't just push with your arms.
3 Sets of 15 Reps
Decline Bench Sit-Ups
Planet Fitness
Setup: Hook feet under pads on the slanted decline bench.
Action: Lower upper body down, pull body up using stomach.
Key: Cross arms over chest. Don't pull on your neck.
3 Sets of 15 Reps

Wednesday: Lower Body Focus

Total Time: ~45 Minutes

1. Free Weights
Goblet Squats
Free Weights
Setup: Hold 1 Dumbbell at chest.
Action: Squat deep.
Key: Go deeper than machine allow.
3 Sets of 15 Repetitions
Walking Lunges
Free Weights
Setup: Dumbbells at sides.
Action: Long steps forward.
Key: LONG steps target glutes.
3 Sets of 24 Steps (12/leg)
Dumbbell RDLs
Free Weights
Setup: Legs bent but stiff. Dumbbells in front.
Action: Hinge hips back. Weights to shins.
Key: Back FLAT. Feel hamstring stretch.
3 Sets of 12 Repetitions
2. Machine Finishers
Glute Kickbacks
Centr Machine Cable Tower
Action: Low pulley ankle strap. Kick back high.
Key: Squeeze hard at top.
3 Sets of 15 Reps (Per Leg)
Seated Leg Ext
Centr Machine Gym Machine
Action: Kick straight using machine.
Key: Burn out thighs.
3 Sets of 12 Repetitions
3. Flexibility Flow (Expanded)
Forearm Plank
Bodyweight
Setup: Lie on stomach. Elbows under shoulders.
Action: Lift body up. Straight line.
Key: Squeeze glutes and abs.
Hold for 30-60 Seconds
Deep Low Lunge
Yoga
Instructions: Step forward. Drop back knee. Push hips forward. Raise hands.
60 Sec/Leg
Pigeon Pose
Yoga
Instructions: Front knee to wrist. Back leg straight. Lean forward.
60 Sec/Leg
Butterfly Pose
Yoga
Step 1: Sit on floor. Bring soles of feet together.
Step 2: Let knees drop open to sides. Hold ankles.
Step 3: Lengthen your spine, then pull chest forward over feet.
60 Sec
Wide Straddle
Yoga
Step 1: Sit with legs open as wide as comfortable.
Step 2: Keep knees straight and toes pointing up.
Step 3: Walk hands forward on floor between legs. Keep back flat.
60 Sec
Cobra Pose
Yoga
Instructions: Lie on stomach. Push chest up. Keep hips down.
30 Sec

Thursday: Cardio + Glute & Core

Total Time: ~55 Minutes

Part 1: Home Stairs (Cardio)
Part 1: Gym Cardio
Normal Stair Walk
Home Stairs
Walk up/down 5 times to warm up.
StairMaster
Gym Machine
Standard climb (Level 5-7). Focus on heel drive.
15 Minutes
The "Double Step"
Home Stairs
Skip a step. Lean forward.
5 Flights
The "Speed Step"
Home Stairs
Fast feet. Pump arms.
5 Flights
The "Side Step"
Home Stairs
Turn sideways. Step up leading with one leg only. 3 flights Right, 3 flights Left.
3 Flights Each
Calf Hang
Stretch
Stand on edge of step. Drop heels. Relax.
30 Sec
Part 2: Planet Fitness (Lower Body)
Assisted Pull-Up
Planet Fitness
Setup: Kneel on pad. Wide grip.
Note: MORE weight = EASIER.
Action: Pull chin over bar.
3 Sets of 10 Reps
Hip Abduction
Planet Fitness
Machine: The "Outer Thigh" machine.
Key: Targets side glute.
3 Sets of 15 Reps
Seated Leg Press
Planet Fitness
Action: Push weight, feet HIGH on plate.
Key: Targets glutes.
3 Sets of 12 Reps
Back Extension
Planet Fitness
Action: Lower chest, raise up using glutes.
Key: Squeeze butt at top.
3 Sets of 15 Reps
Part 3: Planet Fitness (Core/Abs)
Rotary Torso (Kneel & Twist)
Planet Fitness
Setup: Kneel (or sit) on pad and grab handles.
Action: Twist torso fully to one side, control weight back.
Key: Squeeze side abs. Keep hips facing forward.
3 Sets of 12 Reps (Per Side)
Captain's Chair Knee Raises
Planet Fitness
Setup: Use the arm pads on the Assisted Pull-Up tower. Back flat.
Action: Lift your knees up toward your chest.
Key: Lower your legs slowly. Do not swing! Targets lower stomach.
3 Sets of 15 Reps
Ab Crunch Machine
Planet Fitness
Setup: Adjust seat so chest pad is comfortable. Select weight.
Action: Crunch forward, bringing chest toward knees.
Key: Pull with your stomach, don't just push with your arms.
3 Sets of 15 Reps
Decline Bench Sit-Ups
Planet Fitness
Setup: Hook feet under pads on the slanted decline bench.
Action: Lower upper body down, pull body up using stomach.
Key: Cross arms over chest. Don't pull on your neck.
3 Sets of 15 Reps

Friday: Full Body Strength

Location: Home (Centr Machine)

Location: Planet Fitness

1. Warm Up
5 Minute Warm Up
Bodyweight Treadmill
Walk around the house or march in place.
Walk on Treadmill (Incline 3, Speed 3.0).
2. Station A (Standing)
Cable Squats
Centr: Low Pulley Gym: Cable Tower
Setup: Attach short bar to LOW pulley.
Setup: Use Cable Tower (Low setting) or Goblet Squat.
Action: Sit hips back deep.
Key: Drive up thru heels. Squeeze glutes.
3 Sets of 12 Repetitions
Bicep Curls
Machine
Setup: Palms up.
Action: Curl to chin.
Key: Elbows glued to ribs.
3 Sets of 12 Repetitions
Upright Rows
Machine
Setup: Knuckles up.
Action: Pull bar up body line to chest.
Key: Elbows point out.
3 Sets of 12 Repetitions
3. Station B (Seated)
Chest Press
Machine
Action: Push forward.
Key: Don't lock elbows hard.
3 Sets of 12 Repetitions
Seated Rows
Machine
Action: Pull handles to stomach.
Key: Squeeze shoulder blades.
3 Sets of 12 Repetitions
Leg Extensions
Machine
Action: Kick legs straight.
Key: Pause 1 sec at top.
3 Sets of 12 Repetitions
4. Station C (High Pulley)
Lat Pulldowns
Machine
Action: Pull bar to collarbone.
Key: Lean back slightly.
3 Sets of 12 Repetitions
Tricep Pushdowns
Machine
Action: Push bar down to straight arms.
Key: Elbows glued to ribs.
3 Sets of 12 Repetitions
5. Flexibility Flow
Forearm Plank
Bodyweight
Setup: Lie on stomach. Elbows under shoulders.
Action: Lift body up. Straight line.
Key: Squeeze glutes and abs.
Hold for 30-60 Seconds
Deep Low Lunge
Yoga
Instructions: Step forward. Drop back knee. Push hips forward. Raise hands.
60 Sec/Leg
Pigeon Pose
Yoga
Instructions: Front knee to wrist. Back leg straight. Lean forward.
60 Sec/Leg
Butterfly Pose
Yoga
Instructions: Sit. Feet touching. Knees wide. Pull chest forward.
60 Sec
Wide Straddle
Yoga
Instructions: Legs wide. Toes up. Walk hands forward.
60 Sec
Cobra Pose
Yoga
Instructions: Lie on stomach. Push chest up. Keep hips down.
30 Sec

Saturday: Cardio & Core

Total Time: ~20 Minutes

Part 1: Home Stairs (Cardio)
Part 1: Gym Cardio
Normal Stair Walk
Home Stairs
Walk up/down 5 times to warm up.
StairMaster
Gym Machine
Standard climb (Level 5-7). Keep hands off rails if possible.
20 Minutes
The "Double Step"
Home Stairs
Skip a step. Lean forward.
5 Flights
The "Speed Step"
Home Stairs
Fast feet. Pump arms.
5 Flights
The "Side Step"
Home Stairs
Turn sideways. Step up leading with one leg only. 3 flights Right, 3 flights Left.
3 Flights Each
Calf Hang
Stretch
Instructions: Stand on edge of step. Drop heels. Relax.
30 Sec
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