UIU 40 Day Challenge Women's Workout

This workout was designed for any standard big box gym.  For those movements that use barbells, dumbbells, or other weights, it is imperative that you select the weight that will have your worn out by the end of your last set.  Don't cheat yourself!  If you want to see results for these workouts, you must select weights that challenge you.

 

Everyone will be starting this at differing levels of experience and progress.  It’s important that you push your body, but also listen to it and make sure you maintain good form to guard against injury. 

 

Your goals will also be different.  For those looking to slim down, increase the cardio portions of the workout.  For those looking to tone up, try to increase the weight training portions.  For those looking to gain weight, check out the blog for tips on how to gain weight using the right foods. 

 

Day 1

Jog 1 mile or Sprint ¼ mile/ walk ¼ mile/ sprint ¼ mile/ walk ¼ mile (booty option)

2 x 15 Air Squats How to Video

4 x 12 Step Back Cross Lunges w/ dumbbell How to Video

3 x 8 Back Squats w/ Barbell How to Video

4 x 12 Leg Extension (Machine)

4 x 12 Leg Curls (Machine)

Day 2

Cardio Day

30-40 minutes of your favorite cardio (running, biking, swimming, rowing).  Running will slim you down.  Sprinting will help build your booty. 

Ab Routine

Day 3

4 x 30 second Bicycle Crunches  How to Video

4 x 10 Butterfly Kicks How to Video

4 x 20 Dumbbell Woodchop (10 each side) How to Video

4 x 12 Seated Rows How to Video

4 x 15 Hip Thrusts How to Video

2 x 1 min Plank

Day 4

Cardio Day

30-40 minutes of your favorite cardio (running, biking, swimming, rowing).  Running will slim you down.  Sprinting will help build your booty. 

Ab Routine

Day 5

Yoga Day!  Watch your favorite yoga video or attend your favorite yoga class

Day 6

Rest

Day 7

Rest

Day 8

Jog 1 mile or Sprint ¼ mile/ walk ¼ mile/ sprint ¼ mile/ walk ¼ mile (booty option)

4x: 30 sec work/30 sec rest burpees

4x: 30 sec work/30 sec rest frog hops

4x: 30 sec work/30 sec rest wall sits

2000m row

Day 9

Cardio Day

30-40 minutes of your favorite cardio (running, biking, swimming, rowing).  Running will slim you down.  Sprinting will help build your booty. 

Ab Routine

Day 10

Circuit

6 Rounds, 2 min rest between round, no rest between each movement

8x Air Squat

8x Box Jump

8x Step Up

8x Sit Outs

8x Lying Ankle Tap

Day 11

Cardio Day

30-40 minutes of your favorite cardio (running, biking, swimming, rowing).  Running will slim you down.  Sprinting will help build your booty. 

Ab Routine

Day 12


Warm Up (Repeat 3x)

10 Air Squats

5 Wall Squats

5 Goblet Squats 20lb dumbbell

Main Workout

3x10 Back Squats (start @ 95 and increase 10 pounds each set)

3x10 Front Squats (start @ 95 and increase 10 pounds each set)

Ab Routine

Day 13

Rest or Yoga

Day 14

Rest

Day 15

Jog 1 mile or Sprint ¼ mile/ walk ¼ mile/ sprint ¼ mile/ walk ¼ mile (booty option)

100 lunges with 5 push presses every 5 lunges (light weight dumbbells)

3 x 15 Squat Kickbacks (alternating legs)

3 x 15 Single Leg Kickbacks (Use ankle weights if you have them)

Day 16

Cardio Day

30-40 minutes of your favorite cardio (running, biking, swimming, rowing).  Running will slim you down.  Sprinting will help build your booty. 

Day 17

Jog 1 mile or Sprint ¼ mile/ walk ¼ mile/ sprint ¼ mile/ walk ¼ mile (booty option)

4x: 30 sec work/30 sec rest planks

3 x 16 side plank rotation (8 each side) How to Video

3x5 3 Way Medball Complex

3 x 10 Russian Twist w/ your choice med ball

20 Leg Circles

Day 18

Cardio Day

30-40 minutes of your favorite cardio (running, biking, swimming, rowing).  Running will slim you down.  Sprinting will help build your booty. 

Day 19

Yoga Day!  Watch your favorite yoga video or attend your favorite yoga class

Day 20

Rest

Day 21

Rest

Day 22

Jog 1 mile or Sprint ¼ mile/ walk ¼ mile/ sprint ¼ mile/ walk ¼ mile (booty option)

2 x 15 Air Squat

2 x 10 Wall Squat

3 x 10 Plank w/ Leg Lift (Hold 3 seconds each leg)

3 x 10 Front Squat with Barbell

3 x 10 Back Squat with Barbell

Day 23

Cardio Day

30-40 minutes of your favorite cardio (running, biking, swimming, rowing).  Running will slim you down.  Sprinting will help build your booty. 

Day 24

Jog 1 mile or Sprint ¼ mile/ walk ¼ mile/ sprint ¼ mile/ walk ¼ mile (booty option)

8x Circuit, 30 sec work/30 sec rest between exercises, 2 min rest between circuits

Burpees

Air Squats

Split Jumps

Squat Kickback

Lunge

Russian Twist (no med ball)

V-Up

3x 3 Way Stability Ball Complex How to Video

Day 25

Cardio Day

30-40 minutes of your favorite cardio (running, biking, swimming, rowing).  Running will slim you down.  Sprinting will help build your booty. 

Day 26

Yoga Day!  Watch your favorite yoga video or attend your favorite yoga class

Day 27

Rest

Day 28

Rest

Day 29

Jog 1 mile or Sprint ¼ mile/ walk ¼ mile/ sprint ¼ mile/ walk ¼ mile (booty option)

Warm Up (Repeat 2x)

10 Air Squats

5 Wall Squats

5 Goblet Squats @ 80% of your one rep max

Main Workout

3x10 Back Squats @ 70% of your 1 rep max

3x10 Front Squats @ 70% of your 1 rep max

Ab Routine

Day 30

Cardio Day

30 min of cardio or

1200m on the track.  Sprint straight aways and walk the curves

3 way stability ball complex or similar ab routine

Day 31

Warm Up (Repeat 2x)

10 Air Squats

5 Wall Squats

5 Goblet Squats @80% of your 1 rep max 

Main Workout

200m lunges with 5x push presses every 5m with 5lb dumbbells

Ab Routine

Day 32

Cardio Day

30 min of cardio or

1200m on the track.  Sprint straight aways and walk the curves

3 way stability ball complex or similar ab routine

Day 33

Yoga

Day 34

Rest

Day 35

Rest