Here is what I will be doing for the next 2 weeks! If you try it, I would love to hear your feedback! I also want to add that this is an advanced workout. If you are new, do one or two sets. If you are intermediate, do 2 or 3 sets. If you are advanced, then this should be a piece of cake! Have fun!
Weekly Weight Training Split
- Day 1: Back/Chest/Shoulders/jump rope
- Day 2: Abs and HIIT (cardio)
- Day 3: Legs
- Day 4: Abs/Cardio
- Day 5: Biceps/Triceps/Shoulders/jump rope
- Day 6: Rest, cardio, or yoga
- Day 7: Rest, cardio, or yoga
Read more: Marzia Prince's Top 5 Sweets
DAY 1: BACK/CHEST/SHOULDERS
- 1 warm up set of 15–20 reps for the first circuit of exercises to warm up muscles. Never lift heavy on a cold muscle! You can injure yourself.
- 3 sets: 1st set 20 reps/2nd set 12–15 reps/ 3rd se 8–10 reps
- Lat pull downs (Machine)
- Bench press or barbell press
- Dumbbell shoulder presses up
- 1 min jump rope
- Machine or dumbbell back rows
- Push ups
- Dumbbell frontal raises
- 1 min jump rope
- Dumbbell or cable reverse fly’s for back
- Cable or dumbbell fly’s for chest
- 1 min jump rope
DAY 2: ABS and HIIT
- 3 sets of abs than do HIIT
- 20 crunches
- 20 crunches with feet in air (legs straight as possible)
- 20 ab bicycles
- 20 lower leg lifts
- 10 roman chairs (Hold knees at top for 2-3 seconds)
- 30 second side planks
- 1 minute regular plank
- HIIT: Pick a cardio machine of your choice
- Warm up for 10 minutes
- Then hit it for 30 seconds at full speed
- Slow it down for 1 min to 1 ½ min
- Then hit it again hard for 30 seconds
- Slow it down for 1 min to 1 ½ min
- Do this 20 times until you have completed twenty 30 sec sprints
- When done, cool down for 5 minutes.
To supply the protein needed by the body during exercise, you can use plant-based protein powders.
DAY 3: LEGS
- 10–15 minute cardio warm up is essential for legs! Also, remember to do 1 warm up set of 20 reps to activate muscles.
- 3 sets: 1st set 20 reps/2nd set 12–15 reps/ last set 8–10 reps
- Squats (Can be machine, barbell, or hack squats)
- 10 jump squats
- 2 min jump rope
- Walking lunges (Body weight with weights in hands)
- 10 jumping lunges
- 2 min jump rope
- Deadlift (Barbell)
- Good mornings
- 2 min jump rope
- Leg extension (Machine)
- Hamstring curls (Machine)
- Calves (Machine)
- 2 min jump rope
DAY 4: ABS
- 4 sets
- 20 Bosu ball crunches
- 20 half bicycles on bosu (Each side)
- 20 balancing bosu crunches
- 20 v-sit ups
- 20 standing oblique crunches
- Roman chair knee hold
- 20 swiss ball planks
- 60 minutes of cardio—pick 3 machines of your choice. For example: 20 min stepmill, 20 min run,20 min bike. It works different muscle groups as well as your heart!
DAY 5: BI’S/TRI’S/SHOULDERS
- Please do 1 warm up set of 15–20 reps for the first circuit of exercises to warm up muscles. Never lift heavy on a cold muscle!
- 3 sets: 1st set 20 reps/2nd set 12–15 reps/ 2 set 8–10 reps
- Dumbbell bicep curls
- Dumbbell tricep extensions
- Dumbbell shoulder press
- 3 min jump rope
- Cable bicep curls
- Cable tricep extensions
- Cable frontal raises (shoulders)
- 3 min jump rope
- 20 arm circles forward and back (small muscle groups)
- 3 min jump rope
DAY 6: CARDIO, REST, OR YOGA
DAY 7: CARDIO, REST, OR YOGA
Marzia Prince is a Cooper Certified Personal Trainer, a Physical Fitness Specialist, a Pre/Postnatal Fitness Instructor, she is trained in the Biomechanics of Resistance Training, a Fitness Specialist.
She is also very well rounded when it comes to modeling. She has done runway, fashion, pageants fitness, print, modeling competitions and spokes modeling for different companies. She has a look that can transition from fitness to industry.
