Day 1 Core Training Perform at least 3 of the following exercises, 3-4 sets of at least 20 reps. Crunches Bicycle crunch Leg raise (laying flat) Ab tuck (with ball) Hanging knee raise Upper Body Strength Training Perform 3 sets of 10-12 reps for each of the following exercises. Bicep curls Tricep bench dips Lat pull-downs Shoulder press Cardio Perform any one (or more) of the following exercises for at least 30-40 minutes. Jogging Running Cycling Stairmaster machine Elliptical machine Day 2 High Intensity Interval Training (HIIT) Perform the following activities for 45 seconds each followed by 15 seconds of rest after each move: Jump squats Burpees Mountain climbers Alternating side lunges Forearm plank Plank jacks Crunches Cardio: 30-minute Incline Walk (treadmill) Walking at an incline will strengthen and tone your lower body while activating your core muscles. 2 min. warmup walk at 3% incline 5 min. moderate pace at 8% incline 5 min. speed walk at 8% incline 2 min. moderate pace at 6% incline 5 minute speed walk at 10% incline 2 minute moderate pace at 5% incline 2 minute moderate pace at 13% incline 2 minute speed walk at 8% incline 2 minute easy cool down at 3% incline Day 3 Lower Body Strength Training Perform 3 sets of 12 reps. Weighted squats Weighted forward walking lunges Weighted backward lunges Core Training Perform at least 3 of the following exercises, 3 sets of at least 20 reps. Crunches Bicycle crunches Leg raises (laying flat) Ab tucks (with ball) Hanging knee raises Cardio Perform any one (or more) of the following exercises for at least 30-40 minutes. Jogging Kickboxing Stairmaster machine Elliptical machine Day 4 Light Core Training Hold each position for 30-45 seconds, perform 3 sets of each. Planks Ball planks (tucking your knees in and back out every every 5 seconds) Plie squat and hold Pilates pump Side planks “Rest” Day Cardio Perform any one (or more) of the following low-impact exercises for at least 30 minutes. Walking Bicycling Yoga Swimming Day 5 Upper Body Strength Training Perform 3 sets of 10-12 reps for each of the following exercises. Bicep curls Plank rows Weighted side bends Shoulder press Push ups High Intensity Interval Training (HIIT) Perform four or more of the following activities for 45 seconds each followed by 15 seconds of rest after each move. Jump squats Burpees Mountain climbers Alternating side lunges Forearm plank Plank jacks Crunches Cardio Perform any one (or more) of the following exercises for at least 30-40 minutes. Jogging Running Cycling Stairmaster machine Elliptical machine Day 6 Core Training Perform at least 3 of the following exercises, 3 sets of at least 20 reps. Crunches Bicycle crunches Leg raises (laying flat) Ab tucks (with ball) Hanging knee raises Lower Body Toning Perform 3 sets of 12 reps. Plie squats Forward walking lunges Backward lunges Cardio: 30-minute Interval Routine (treadmill) Keep your body guessing by mixing up the intensity and incline. 2 min. warmup walk at 3% incline 5 min. jog at 5% incline 5 min. run at 8% incline 1 min. sprint at 5% incline 1 min. jog at 5% incline 2 minute speed walk at 10% incline 1 minute sprint at 5% incline 2 minute jog at 8% incline 1 minute speed walk at 7% incline 1 minute jog at 10% incline 2 minute speed walk at 7% incline 1 minute run at 7% incline 2 minute run at 8% incline 2 minute jog at 5% incline 2 minute cool down walk at 3% incline Day 7 Core and Strength Training Intervals Perform 3 rounds of this routine without resting between moves. 20 crunches 10 plie squats (with weights) 20 ab tucks (with ball) 12 lat pull downs 20 bicycle crunches 10 walking lunges (10 for each side) High Intensity Interval Training (HIIT) Perform 4 or more of the following activities for 45 seconds each followed by 15 seconds of rest after each move: Jump squats Burpees Mountain climbers Alternating side lunges Forearm plank Plank jacks Crunches Cardio Perform any one (or more) of the following exercises for at least 30-40 minutes. Jogging Kickboxing Floor aerobics Cycling Stairmaster machine Elliptical machine