Lisa's Fitness Guide

Monday: Full Body Strength + Flexibility

Total Time: ~50 Minutes

1. Warm Up
5 Minute Warm Up
Bodyweight
Walk around the house or march in place.
2. Station A: Low Pulley (Standing)
Cable Squats
Machine
Setup: Attach short bar to LOW pulley. Hold at chest.
Action: Sit hips back deep.
Key: Drive up thru heels. Squeeze glutes.
3 Sets of 12 Repetitions
Bicep Curls
Machine
Setup: Hold bar with Palms up.
Action: Curl to chin.
Key: Elbows glued to ribs.
3 Sets of 12 Repetitions
Upright Rows
Machine
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: The Seat
Chest Press
Machine
Action: Push handles 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 using leg roller.
Key: Pause 1 sec at top.
3 Sets of 12 Repetitions
4. Station C: High Pulley
Lat Pulldowns
Machine
Action: Pull bar from TOP 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
Deep Low Lunge
Yoga
Step 1: Step Right foot forward. Drop Left knee to the floor.
Step 2: Push your hips forward towards your front heel.
Step 3: Raise hands to the ceiling and lean your upper body back slightly. Look up.
60 Sec/Leg
Pigeon Pose
Yoga
Step 1: From hands and knees, bring Right knee forward to touch Right wrist.
Step 2: Slide your Left leg straight back behind you.
Step 3: Square your hips to the floor. Lean your chest forward over your front leg.
60 Sec/Leg
Cobra Pose
Yoga
Step 1: Lie flat on your stomach. Place hands under your shoulders.
Step 2: Press into your hands to lift your chest off the floor.
Step 3: Keep your hips glued to the floor. Look up gently. Do not pinch your lower back.
30 Sec

Tuesday: The Stair Blitz

Total Time: ~20 Minutes

1. Warm Up
Normal Stair Walk
Bodyweight
5 Flights
2. The Workout
The "Double Step"
Stairs
Action: Skip a step (1->3->5).
Key: Lean forward. Drive thru heel.
5 Flights
The "Speed Step"
Stairs
Action: Hit every step.
Key: Fast feet. Pump arms.
5 Flights
The "Side Step"
Stairs
Action: Turn sideways. Step up leading with one leg only.
Key: 3 flights leading Right, 3 flights leading Left.
3 Flights Each
Calf Hang
Stairs
Step 1: Stand on the bottom step.
Step 2: Place ball of foot on edge, let heel hang off.
Step 3: Relax weight down to feel calf stretch.
30 Sec

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
Machine
Action: Low pulley ankle strap. Kick back high.
Key: Squeeze hard at top.
3 Sets of 15 Reps (Per Leg)
Seated Leg Ext
Machine
Action: Kick straight using machine.
Key: Burn out thighs.
3 Sets of 12 Repetitions
3. Flexibility Flow (Expanded)
Deep Low Lunge
Yoga
Instructions: Step forward. Drop back knee. Push hips forward. Raise hands and lean back to look at ceiling.
60 Sec/Leg
Pigeon Pose
Yoga
Instructions: Front knee to wrist. Back leg straight. Square hips. Lean chest 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: The Stair Blitz

Total Time: ~20 Minutes

Warm Up
Stairs
Walk up/down 5 times.
The "Double Step"
Stairs
Skip a step. Lean forward.
The "Speed Step"
Stairs
Fast feet. Pump arms.
The "Side Step"
Stairs
3 Flights Right / 3 Flights Left.
Calf Hang
Stairs
Instructions: Stand on edge of step. Drop heels. Relax.
30 Sec

Friday: Full Body Strength

Total Time: ~50 Minutes
Focus: Finish Strong

1. Warm Up
5 Minute Warm Up
Bodyweight
Walk around the house or march in place.
2. Station A: Low Pulley
Cable Squats
Machine
Setup: Hold bar at chest.
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: The Seat
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 (Expanded)
Deep Low Lunge
Yoga
Step 1: Step Right foot forward. Drop Left knee to floor.
Step 2: Push hips forward.
Step 3: Raise hands and lean back.
60 Sec/Leg
Pigeon Pose
Yoga
Step 1: Front knee to wrist.
Step 2: Back leg straight. Square hips.
Step 3: Lean chest 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
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