When I taught for a women’s boot camp, I was often asked to supply clients with a workout plan to follow the week after one session concluded and another session began. You can use this workout when you travel, when you can’t seem to make it out of the house, or if you choose not to have a studio or gym membership.
Monday: 45 minutes on the bike, treadmill, stationary, or wind trainer, with first 20 minutes consisting of intervals. You can always bike or run too.
Tuesday: 1 hour of weight lifting: hamstrings, glutes, calves, bi’s and tri’s, 60 crunches
Wednesday: 45 minutes cardio (see Monday), with first 20 minutes intervals, (3) 1 minute planks, 30 side plank raises, 50 sit ups, 30 push ups
Thursday: 1 hour or weight lifting: quads, outer thigh, inner thigh, reverse flys, puppet arms, bent over rows
Friday: 1 hour cardio (see Monday or go for a run or bike ride)
Saturday: An exercise video of your choice and 20 minutes weight lifting shoulders, 50 sit ups