DAY 1

Step 1

Choose your preferred Cardio
(look under exercises)

Step 2

Set your gym boss interval timer (app) on 30 sec “ON”
& 15 sec “OFF” for 20 rounds

perform a 5-10 min warm -up

1) CARDIO – 30 Sec

REST – 15 sec

2) Beginner Plank (static) – 30 Sec

  1. Start with your knees on the floor & arms extended, directly below your shoulders to support your upper body. Tuck in your pelvis & keep your tummy tight.
  2. Keep your back straight at all times, do not arch it or push your butt out. The focus is for your abdominals to hold your torso in position.
  3. Hold the position.
Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation

REST – 15 sec

3) CARDIO – 30 Sec

REST – 15 sec

4) Alternate Front Kicks – 30 Sec

  1. Start in a standing position, legs hip spaced apart. This is your starting position.
  2. Kick out one leg in front of you, hip height, keeping tummy tight.
  3. Lower leg back into starting position.
  4. Kick out the other leg out in front of you, hip height, keeping tummy tight.
  5. Lower leg back into starting position.
  6. Repeat.
Type: Plyometric
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

5) CARDIO – 30 Sec

REST – 15 sec

6) Lying March – 30 Sec

  1. Start by lying down on your back, arms by your side.
  2. Bring both your legs up; bend your knees so that your legs are at a 90 degree angle. This is your starting position.
  3. Keeping your right knee bent, slowly lower it down until your toes gently tap the floor. Bring the right leg back to the starting position, crunching your abs at the same time.
  4. Keeping your left knee bent, slowly lower it down until your toes gently tap the floor. Bring the left leg back to the starting position, crunching your abs at the same time.
  5. Repeat with the right leg then the left leg & so on.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles Worked: Quads
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

7) CARDIO – 30 Sec

REST – 15 sec

8) Dumbbell Bicep Curl (standing) – 30 Sec

  1. Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  2. Now, exhale and curl the weights up while contracting your biceps, keeping the upper arms still.
  3. Then, inhale and begin to lower the dumbbells back to the starting position.
  4. Repeat.
Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbells
Mechanics Type: Isolation

REST – 15 sec

9) CARDIO – 30 Sec

REST – 15 sec

10) Body Squat – 30 Sec

  1. Place your feet hip width apart. Your feet must be straight. Hands out in front of you for balance. Keep your head facing forward. This is your starting position.
  2. With your core tight, push your knees and butt out as you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. It should feel like you are about to sit down on a low chair.
  3. Keeping the weight on your heels and push upward, until you have returned to the starting position.
  4. Repeat.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

11) CARDIO – 30 Sec

REST – 15 sec

12) Dumbbell Chop (right) – 30 Sec

  1. Hold one dumbbell firmly with both hands.
  2. With your feet positioned shoulder width apart, reach upward with both arms to your left side. Your arms should be fully extended. This is your starting position.
  3. In one motion, bring the dumbbell down and across your body to your front right knee while rotating your torso.
  4. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion. Imagine you are swinging an axe to chop down a tree. Hence the name!
  5. Maintain your stance and straight arms. Return to the starting position in a controlled manner.
  6. Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

REST – 15 sec

13) CARDIO – 30 Sec

REST – 15 sec

14) Dumbbell chop (left) – 30 Sec

  1. Hold one dumbbell firmly with both hands.
  2. With your feet positioned shoulder width apart, reach upward with both arms to your right side. Your arms should be fully extended. This is your starting position.
  3. In one motion, bring the dumbbell down and across your body to your front left knee while rotating your torso.
  4. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion. Imagine you are swinging an axe to chop down a tree. Hence the name!
  5. Maintain your stance and straight arms. Return to the starting position in a controlled manner.
  6.  Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

REST – 15 sec

15) CARDIO – 30 Sec

REST – 15 sec

16) Outside leg raises – lying down (right leg) – 30 Sec

  1. Lie on your left side, legs out stretched, knees & ankles together. Sit up on your elbow and place your other arm out in front of you for support & balance. Roll your hips slightly forward. This will be your starting position.
  2. Keeping your right leg straight, raise it up to the side, with control, bring it back down to the starting position.
  3. Repeat.
Type: Strength
Main Muscle Worked: Adductors
Equipment: Body Only
Mechanics Type: Isolation

REST – 15 sec

17) CARDIO – 30 Sec

REST – 15 sec

18) Outside leg raises – lying down (left leg) – 30 Sec

  1. Lie on your right side, legs out stretched, knees & ankles together. Sit up on your elbow and place your other arm out in front of you for support & balance. Roll your hips slightly forward. This will be your starting position.
  2. Keeping your left leg straight, raise it up to the side, with control, bring it back down to the starting position.
  3. Repeat.
Type: Strength
Main Muscle Worked: Adductors
Equipment: Body Only
Mechanics Type: Isolation

REST – 15 sec

19) CARDIO – 30 Sec

REST – 15 sec

20) Dumbbell Shoulder Press (sitting) – 30 Sec

  1. While holding a dumbbell in each hand, sit on a bench or chair that has back support.
  2. Raise the dumbbells to shoulder height.
  3. Make sure to rotate your wrists so that the palms of your hands are facing forward. The weights should be above your elbows in a straight line. This is your starting position.
  4. Now, exhale and push the dumbbells upward until they touch at the top.
  5. Then, lower the weights back down to the starting position while inhaling.
  6. Repeat.
Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

YOU DID IT!

(perform a 5-10 min cool down including stretches)

BACK TO EXERCISES

GO BACK

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