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TG Dress Size Calendar WK1PDF

This document outlines a 4-week strength and core circuit training program with the goal of losing a dress size. The program consists of 3 strength and core circuit workout days per week that include exercises like pull over crunches, seated twists, and planks. These circuits get progressively harder each week by adding exercises, advanced options, and increased reps. On non-strength days, 30-60 minutes of cardio is prescribed, such as plank holds and pushups. A rest day is included at the end of each week.

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Darel Williams
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50 views1 page

TG Dress Size Calendar WK1PDF

This document outlines a 4-week strength and core circuit training program with the goal of losing a dress size. The program consists of 3 strength and core circuit workout days per week that include exercises like pull over crunches, seated twists, and planks. These circuits get progressively harder each week by adding exercises, advanced options, and increased reps. On non-strength days, 30-60 minutes of cardio is prescribed, such as plank holds and pushups. A rest day is included at the end of each week.

Uploaded by

Darel Williams
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WEEK

2014

STRENGTH & CORE CIRCUIT


GOAL: LOSE A DRESS SIZE IN 4 WEEKS


EQUIPMENT: TOTAL GYM

Perform each exercise in circuit format for 15-20 reps. Repeat circuit 1-2 xs through.
Medium incline, cable connected.
* Each Strength & Core day will add on more exercises and advanced options. Changes are highlighted in BOLD.
DAY 1




DAY 2




DAY 3 (Increase Level)
1. Pull Over Crunch


1. Pull Over Crunch legs extended
1. Pull Over Crunch
2. Seated Twist



2. Kneeling Twist


2. Kneel Diagonal Twist
3. Surfer Row



3. Surfer Row



3. Surfer Row
4. Bicep/ Row
5. Rev. Lunge Twists
6.Plank Knee Tucks
7. Pli Pulses

4. Bicep/ Row


5. Rev. Lunge Twists Repeaters
6.Plank Knee Tucks


7. Pli Pulses on toes

4. Bicep/ Row Pulses


5. Rev. Lunge Twists Repeaters
6.Plank Pike Ups
7. Pli Pulse Jumps

REPEAT 1-2 xs



8. Dips




8. Dips






9. Knees in/out



9. Straight Leg Raises






REPEAT 1-2 xs



10. Squat Taps












REPEAT 1-2 xs

* Cardio Days: Take 5 minutes to do the following; Plank Holds 1 min., 10 Push-Ups, 20 Back Extensions. Repeat 2xs.



DAY 1

DAY 2

STRENGTH
& CORE


CARDIO
30 min

DAY 3





CARDIO
45- 60 min

DAY 4

STRENGTH
& CORE

DAY 5





CARDIO
45- 60 min

STRENGTH
& CORE


CARDIO
30 min

DAY 6

Refer to the video for exercise demonstrations.


www.groovysweat.com

DAY 7





CARDIO
45-60 min




REST

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