Marzia Prince’s Workout Program!

Here is what I will be doign for the next 2 week’s! If you try it, I would love to hear your feedback! I also want to add that this is an advance workout. If you are new, do 1 or 2 sets. If you are intermediate do 2 or 3 sets. If you are advance, then this sould be a piece of cake! Have fun!

Weekly Weight Training Split

Day 1: Back/Chest/Shoulders/jump rope

Day 2: Abs/HIIT (cardio)

Day 3: Legs

Day 4: Abs/Cardio

Day 5: Bi’s/Tri’s/Shoulders/jump rope

Day 6: Rest, cardio, or yoga

Day 7: Rest, cardio, or yoga

 

DAY 1: BACK/CHEST/SHOULDERS

1 warm up set of 15-20 reps for the first circuit of exercises to warm up muscles. Never lift heavy on a cold muscle! You can injure yourself.

3 sets: 1st set 20 reps/2nd set 12-15 reps/ 3rd se 8-10 reps

Lat pull downs- (Machine)

Bench press or barbell press

Dumbbell shoulder presses up

1 min jump rope

Machine or dumbbell back rows

Push ups

Dumbbell frontal raises

1 min jump rope

Dumbbell or cable reverse fly’s for back

Cable or dumbbell fly’s for chest

1 min jump rope

DAY 2: ABS/HIIT

 

3 sets of abs than do HIIT

20 crunches

20 crunches with feet in air (legs straight as possible)

20 ab bicycles

20 lower leg lifts

10 roman chairs (Hold knees at top for 2-3 seconds)

30 second side planks

1 minute regular plank

HIIT-Pick a cardio machine of your choice

Warm up for 10 minutes

Then hit it for 30 seconds at full speed

Slow it down for 1 min to 1 ½ min

Then hit it again hard for 30 seconds

Slow it down for 1 min to 1 ½ min

Do this 20 times until you have completed twenty 30 sec sprints

When done, cool down for 5 minutes

DAY 3: LEGS

10-15 minute cardio warm up is essential for legs! Also, remember to do 1 warm up set of 20 reps to activate muscles.

3 sets: 1st set 20 reps/2nd set 12-15 reps/ last set 8-10 reps

Squats (Can be machine, barbell, or hack squats)

10 jump squats

2 min jump rope

Walking lunges (Body weight with weights in hands)

10 jumping lunges

2 min jump rope

Deadlift (Barbell)

Good mornings

2min jump rope

Leg extension (Machine)

Hamstring curls (Machine)

Calves (Machine)

2 min jump rope

 

DAY 4: ABS

 

4 sets

20 Bosu ball crunches

20 half bicycles on bosu (Each side)

20 balancing bosu crunches

20 v-sit ups

20 standing oblique crunches

Roman chair knee hold

20 swiss ball planks

60 minutes of cardio-Pick 3 machines of your choice. For example-20 min stepmill, 20 min run,20 min bike. It works different muscle groups as well as your heart!

 

DAY 5: BI’S/TRI’S/SHOULDERS

Please do 1 warm up set of 15-20 reps for the first circuit of exercises to warm up muscles. Never lift heavy on a cold muscle!

3 sets: 1st set 20 reps/2nd set 12-15 reps/ 2 set 8-10 reps

Dumbbell bicep curls

Dumbbell tricep extensions

Dumbbell shoulder press

3 min jump rope

Cable bicep curls

Cable tricep extensions

Cable frontal raises (shoulders)

3 min jump rope

20 Arm circles forward and back (small muscle groups)

3 min jump rope

DAY 6: CARDIO, REST, OR YOGA

DAY 7: CARDIO, REST, OR YOGA

 

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