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