DAY 6

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) Lateral Raises – 30 Sec

  1. In a standing position, hold a pair of dumbbells. Torso must be straight and the dumbbells by your side with the palms of the hand facing you. This will be your starting position.
  2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow. Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement.
  3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Repeat.
Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation

REST – 15 sec

3) CARDIO – 30 Sec

REST – 15 sec

4) Overhand Dumbbell Curls (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 backwards. This will be your starting position.
  2. Now, exhale and curl the weights up while contracting your biceps, keeping the upper arms still. Do not droop your wrists.
  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

5) CARDIO – 30 Sec

REST – 15 sec

6) Tricep Dips – 30 Sec

  1. Using a bench or chair, start by sitting on the edge of your hands. This should ensure your arms are shoulder width apart. Your arms should be fully extended.
  2. Creep forward with your legs, taking your behind off the bench/chair. Your knees should be bent at a 90 degree angle. This will be your starting position.
  3. Lower your body as you inhale by bending your elbows. Keep the elbows as close to your sides as possible throughout the movement.
  4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
  5. Repeat.
Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Bench or Chair
Mechanics Type: Compound

REST – 15 sec

7) CARDIO – 30 Sec

REST – 15 sec

8) Lady Push-Ups + Toe Taps – 30 Sec

  1. Lie on the floor face down and place your hands underneath your shoulders.
  2. Straighten your arms, holding your torso straight, pelvis tucked in, tummy tight & keeping your knees on the floor. This is your starting position.
  3. Lower yourself until your chest almost touches the floor as you inhale.
  4. Using your pectoral (chest) muscles, press your upper body back up to the starting position.
  5. Using your right arm tap your right ankle. Breathe out as you perform this step.
  6.  Lower yourself again until your chest almost touches the floor as you inhale.
  7. Using your chest muscles, press your upper body back up to the starting position.
  8. Using your left arm tap your left ankle. Breathe out as you perform this step.
  9. Repeat.
Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps, intercostal
Equipment: None
Mechanics Type: Compound

REST – 15 sec

9) CARDIO – 30 Sec

REST – 15 sec

10) Round the World – 30 Sec

  1. Stand up straight with a dumbbell in each hand; rotate your palms of your hands until it is facing forward. Let the Dumbbells touch each other. This is your starting position.
  2. Keep torso still & without arching your back, extend arms on either side of you, without locking elbows.
  3. The weights must meet simultaneously above your head
  4. Slowly lower weights out in-front of you until they meet the top of your thighs.
  5. Rotate your palms until they are facing forward back to the starting position.
  6. Repeat.
Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Biceps, Lats, traps
Equipment: Dumbbell
Mechanics Type: Compound

REST – 15 sec

11) CARDIO – 30 Sec

REST – 15 sec

12) Sitting Knee Tucks – 30 Sec

  1. Sit down on a chair or a bench. Hold the bench/chair with your hands at your sides. Lean back to activate your core while straightening your legs out in front of you.
  2. Bring your feet together and raise them a few centimeters off the ground. This is your starting position.
  3. Controlling your abdominals bring the knees up and in towards your chest. Exhale as you bring your knees in.
  4. Then reverse the motion by extending the legs back out in front of you to the starting position, inhale. Keeping your abs tight at all times.
  5. Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles: Core Spinal erector
Equipment: Chair or Bench
Mechanics Type: Isolation

REST – 15 sec

13) CARDIO – 30 Sec

REST – 15 sec

14) Alternating Lunge – 30 Sec

  1. Stand with your torso upright, with your hands on your hips. This will be your starting position.
  2. Step forward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Do not allow your knee to go forward over your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge. A long lunge emphasizes the Gluteus Maximus (butt muscle); a short lunge emphasizes Quadriceps.
  3. Push up and go back to the starting position as you exhale.
  4. Now repeat with the opposite leg & so on.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

15) CARDIO – 30 Sec

REST – 15 sec

16) Lady Diamond Push-Ups – 30 Sec

  1. Lie on the floor face down and under your chest place both your hands. You’re index finger and thumbs should be touching each other creating a diamond shape. Extend both arms, with your knees on the floor. Your torso should be straight, tummy tight & pelvis tucked in. This is your starting position.
  2. Lower yourself until your chest almost touches the floor as you inhale.
  3. Using your triceps and some of your pectoral (chest) muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  4. Repeat.
Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Body Only
Mechanics Type: Compound

REST – 15 sec

17) CARDIO – 30 Sec

REST – 15 sec

18) Dumbbell Ab Twists – 30 Sec

  1. Sit with your feet about two feet from your butt, holding a dumbbell securely with both hands. Keeping your back straight, lean your entire torso back a few inches. You should feel your abs working. This is your starting position.
  2. Without rounding your spine, rotate your ribcage to the left, and then return to center to twist to the right.
  3. Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles:  Oblique’s, Core
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

19) CARDIO – 30 Sec

REST – 15 sec

20) Side Lunge – 30 Sec

  1. Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
  2. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up.
  3. Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.
  4. Repeat.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Glutes, Hamstrings
Equipment: Body Only
Mechanics Type: Compound

YOU DID IT!

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

BACK TO EXERCISES

GO BACK

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