July Workout

This program has you working your whole body over 3 days and includes your cardio sessions.

On alternate days walk or do some steady state cardio for 30 minutes. 2 x 30 minute sessions is enough but you can add a 3^rd if you feel you need more.

MONDAY

Warm-up / Cardio

10 minutes on the bike alternating 20 second sprints and 40 seconds of recovery. at a steady pace.

10 minutes on the rower alternating 1 minute fast pace with 1 minute recovery.

Main Workout

Incline dumbbell press

Standing shoulder press

Pec dec machine

Shoulder lateral raises (raising arms out to side so you end up like a T)

Flat dumbbell bench press

Shoulder raises out in front

Back extension on the swiss ball

3 minutes on the treadmill on steep incline and fast pace

Complete this as a circuit so do one set from top to bottom (including the treadmill) before starting at the top again. You are doing 3 circuits of 15 of each exercise.

WEDNESDAY

Warm-up / Cardio

Walk on the treadmill at a brisk pace on an incline for 20 minutes.

Main Workout

Leg Press

Leg Extension

Leg Curl

Standing calf raises

Swiss ball crunches

Stationary Bike: Ride at a fast pace for 3 minutes

Complete this as a circuit so do one set from top to bottom (including the bike) before starting at the top again. You are doing 3 circuits of 20 of each exercise.

FRIDAY

Warm-up / Cardio

20 minutes on the treadmill on steep incline and at a fast pace.

Main Workout

Lat pull down

Bar bicep curl

Tricep push-down

Seated row

Cable bicep curl

Dips with feet on the bench

Swiss ball crunches

3 minutes on the rower at a fast pace

Complete this as a circuit so do one set from top to bottom (including the rower) before starting at the top again. You are doing 3 circuits of 15 of each exercise.