Iris

Sw 157

Cw 142

Gw 110

Ugw 91-101 (91-95)

Sw 155

Cw 145

Gw 1 130

Gw 2 120

Gw 3 110

Cardio:

60-120 minutes treadmill 9 incline 3mph

20k steps off treadmill

Nikola’s Pilates 7min Full Body Tone

Pamela Reif 10min HIIT

Deep Core: (1min/40 reps per exercise)

Bicycle Crunches

Toe Touches

Bicycles

Plank

Plank Leg Lifts

Side Plank/Thread The Needle

Nikola’s Pilates 5min Flat Stomach

Nikola’s Pilates 7min Lower Abs

Nikola’s Pilates 7min Tiny Waist

Vicky Justiz Tiny Waist AB Workout 5min

Eva’s Pilates 5min Flat Stomach

Eva’s Pilates 4min Slim Waist

Eva’s Pilates 7min Deep Core

Eva’s Pilates 8min Lower Abs

30-54min Total (Alternate Nikola and Eva)

Upper Body: (20 reps per exercise)

Overhead Press 5-10lbs Weights

Front Press 5-10lbs Weights

Bicep Curls/Front Raises 5-10lbs Weights

Tricep Kickbacks 5-10lbs Weights

Tricep Extensions 5-10lbs Weights

Lateral Raises 5-10lbs Weights

Front Raises 5-10lbs Weights

Lateral Circles 5-10lbs Weights

Hold Boat w/ Front Raises 5-10lbs Weights

Downward Dog to Planks Body Weight

Push Ups Body Weight

Diamond Push Ups Body Weight

Bent-Over Rows 5-10lbs Weights

Nikola’s Pilates 7min Slim Model Arms

Nikola’s Pilates 5min Back Posture

Eva’s Pilates 5min Slim Lean Arms

Eva’s Pilates 7min Model Arms

Eva’s Pilates 8min Slim Lean Arms

25-45min Total (Alternate Nikola and Eva)

Lower Body: (1min/50 reps per exercise)

Side-Lying Leg Lifts 5-10lbs Weights

Single Leg RDL 12 per side 5-10lbs Weights

Wide-Stance Sumo Squats 5-10lbs Weights

Squat Pulses 30sec 5-10lbs Weights

RDL’s 10-15lbs Weights

Reverse Lunge 5-10lbs Weights

Knee Dive 5-10lbs Weights

Calf Raises 5-10lbs Weights

Donkey Kicks 5-10lbs Weights

Fire Hydrants 5-10lbs Weights

Glute Bridge Hip Thrusts 10-25lbs Weights

Nikola’s Pilates 5min Slim Thigh 1

Nikola’s Pilates 5min Slim Thigh 2

Eva’s Pilates 7min Slim Thigh

Eva’s Pilates 10min Slim & Lean Thigh

Eva’s Pilates 10min Slim Inner Thigh

20-47min Total (Alternate Nikola and Eva)

Total Workout Time:

130min/2hrs 10min cardio

82-153min/1hr 22min-2hrs 33min workout

20k steps off treadmill