General Plan Day Workout Monday 30 minutes of moderate intensity riding on an exercise bike - continuous cardio exercise can aid with fat loss by increasing the number of calories you burn Tuesday Lower Body Strength Back squats 5x10 - back squats stimulate your body to produce more muscle-building hormones Romanian deadlifts 3x10 - to increase glute strength Stability ball hip thrusts 3x12 - to increase functional strength and decrease injury frequency Dumbbell lunges 3x10 (each side) Adds a stability component to lower body strength training Strength training can reduce your risk of injury. Strength training also helps you build muscle, which increases your metabolism Wednesday HIIT Circuit x4 (4-minute break between sets) * 30 seconds of calf raises * 60-second rest * 30 seconds of push-ups * 60-second rest * 30 seconds of burpees * 60-second rest * 30-seconds of bicycle crunches Thursday Upper Body Strength * Bench press 3x8 - strengthens your chest and triceps * Shoulder press 2x10 - strengthens your shoulders * Biceps curls 3x12 - strengthens your biceps * Push-ups 3x as many as you can Friday HIIT Biking Pedal hard for 60-seconds at a challenging resistance. Reduce the tension and pedal easily for a minute. Repeat 12 times. * HIIT training raises your metabolism so that you burn more calories throughout the day Core circuit x3 * Plank x 60 seconds - planks increase your core stability and functional strength * Bicycle crunches x 10 (each side) - strengthen your obliques as well as your abs * Side plank x 30 seconds - strengthens the muscle that stabilizes your spine like quadratus lumborum * Crunches x20 - strengthens your core Saturday Rest - Taking two days of rest helps your body recover from the previous week’s training. Sunday Rest