Presented By: Trainer Haley

Busy Bee 5-Day Training Program Quick & effective workouts you can complete anywhere with minimal equipment.

Powered By: How Your Busy Bee Training Program Works It’s time to do this for you.

Your Busy Bee Journey Starts now!

Congratulations on taking your first steps to “liven- up” your fitness routine with fun, yet challenging workouts. These workouts are designed for the Busy Bee you are who has minimal time, energy, and equipment to complete a fun. yet challenging workout. Each day you will focus on certain body parts to create stress within those muscles for further muscle growth and fat loss.

The workouts are designed to help strengthen your mind, body and soul by pushing you past your limits to come out a stronger individual! Key Terms: CIRCUIT: Repeat each exercise back-to-back with minimal breaks. Once all exercises are complete, rest and repeat

SUPERSET (SS): going from one exercise to the next with no rest

TRISET: Performing three exercises in a row with no rest

SET: Moment you begin an exercise to the moment you stop. Sets consists of one or more repetitions

Repetitions: One performance of a single exercise • When written as “3X10” it means 3 sets of 10 exercise repetitions • Examples: The workout calls for 3 sets of 12 repetitions of push-ups= Push-ups: 3X10

Pre Workout Dynamic Stretching:

• Standing One Knee to Chest Hold: (try holding each leg for 10-30 seconds) • Standing One Legged Hamstring Quadriceps Stretch (try holding each leg for 10-30 seconds) On wall perform: (10-20 reps each leg) • Front Leg Swings • Side Leg Swings • Arm Circles: 10 reps clockwise; 10 reps counter clockwise

Post Workout Dynamic Stretching: • Perform 5-8 exercises from Stretching Exercises Chart • Hold each stretch for 10-30 seconds Day 1 Upper Body Cardio Burn Upper Body Cardio Burn Exercises: 30-Minute Circuit on Stair Ledge or Treadmill: DB Biceps Curl DB Shoulder Press Hold 5-10lb Dumbbells in each hand while stepping on stair ledge and complete: • DB Stepping (alternating between right and left leg): 1-Minute • DB Biceps Curl^: 1-Minute • DB Shoulder Press^: 1-Minute • DB Stepping (alternating between right and left leg): 1-Minute • DB Reverse Lunge with Triceps Extensions^: 1-Minute (alternating between right and left leg) DB Reverse Lunge DB Biceps Curl —> DB Biceps Curl—> Shoulder Press^: 1-Minute • with Triceps Kickback Shoulder Press Repeat 5X

Core Circuit: 2X • High Plank Hold: 45-60 Seconds • DB Skull Crushers with Leg Raises^: 15 Reps *Opt out of leg raises to decrease intensity • Leg Hold with Flutter Arms^: 15-20 Reps • Toe Touch Crunches^: 15-20 Reps

Elbow Plank with Kickbacks DB Skull Crushers with Leg Raises (^) see exercise Library

DB= Dumbbell MB= Medicine Ball RB= Resistance Bands

Toe Touch Crunches Leg Hold with Flutter Arms Day 2: AMP UP Challenge: Plyometric’s Guru Amp Up Challenge: Plyometric's Guru Circuit 1 Exercises: Circuit 1: 4X • Stepping on Stairs or Jumping Jacks: 2-Minutes DB Squats DB Single Arm Clean • Wall-Sit: 1-Minute and Press • DB Squats^: 30 Reps *drop weight if needed and continue reps • DB Single Arm Clean and Press: 10 Reps • Russian Twists^: 30 Reps (each side) • DB/RB Lateral Raises^: 10 Reps *Go into alternating lateral raises if weight gets too heavy, or drop weight and continue reps • Leg Raise—> Hip Raises^: 10 Reps Repeat 2X DB Lateral Raises Leg Raise—> Hip Raises

Circuit 2: 4X • Stepping on Stairs or High Knees in place: 2-Minutes • Spider-Man High Plank^: 1-Minute • DB Sumo Squats^: 30 Reps • *drop weight if needed and continue reps • Mountain Climbers: 30 Reps (each leg) • Circle Leg Raises^: 10 Reps (each side) • DB Single Leg Deadlifts^: 10 Reps Repeat 2X

(^) see exercise Library Circuit 2 Exercises: Spider-Man High Plank DB Sumo Squats DB= Dumbbell MB= Medicine Ball RB= Resistance Bands

Circle Leg Raises DB Single Leg Deadlifts Day 3 Cardio + Core on Fire Cardio + Core on Fire TRI-SET 1 Exercises: 30-Minutes Walk/Run Outdoors MB Shoulder Press OR Russian Twists Cardio Equipment of choice

TRI-SET 1: 4X 10-20 Reps • MB/RB Shoulder Press^ • MB Russian Twists (each side) • MB Push-Ups w/ Pass^ (each side) *on knees or feet *NO MB? Perform with just your bodyweight

TRI-SET 2: 4X20 Reps • Straight Leg Sit-Ups^ (try to keep your heels on ground while you raise your upper body off ground) • Bicycle Crunches^ (each side) • Side-2-Side Oblique Crunches^ (each side) MB Push-Up w/ Pass

(^) see exercise Library

DB= Dumbbell MB= Medicine Ball RB= Resistance Bands

TRI-SET 2 Exercises: Straight Leg Sit-Ups Bicycle Crunches

Side-2-Side Oblique Crunches Day 4 5K Run/Walk + EXTRA CREDIT Band Work 5K Run + EXTRA CREDIT Band Work Band Circuit Exercises:

Complete 5K (3.1 miles) RB Squats On treadmill or outside. RB Good Mornings How fast can you run a 5K in?

Email Haley your time: [email protected]

Feeling like you can keep going? Awesome! Perform Bank Work Circuit below: Band Circuit: 4X 15-20 Reps • RB Squat^ • RB Good Morning^ • RB Upright Row^ • RB Biceps Curls^ RB Upright Row RB BIceps Curls • RB Triceps Kickbacks^ • Squat Jumps^

(^) see exercise Library

DB= Dumbbell RB Triceps Kickbacks Squat Jumps MB= Medicine Ball RB= Resistance Bands Day 5 Do It For The Booty

Do It For The Booty Band Circuit Exercises: *No Dumbbells? No problem! Complete all exercises with your bodyweight. Get creative with your weight. DB Wide Stance Squats DB Step-Ups —> Knee Drive Use Water jugs, backpack with books inside, or small object in place of weights!

Straight Set: 3X • DB Wide Stance Squats^: 10 Reps • Squat Jumps or Squats—> Calf Raises: 15-20 Reps • Jumping Jacks: 30 Reps

TRI-SET: 3X 10-15 Reps • DB Step-Ups—> Knee Drive^ (each side) • DB Straight Leg Deadlifts^ *Bring DB’s by machine to go right into deadlifts • DB Reverse Lunges (each side) DB Straight Leg Deadlifts DB Reverse Lunges Circuit: 3X 15-20 Reps • 1-Minute FAST Step-Ups on Stairs (alternating between left and right leg) • 1-Minute Squat Jumps onto Stairs • 30-Second Bulgarian Split Squats^* (Left Leg) • 30-Second Bulgarian Split Squats* (Right Leg) *Add weight to increase intensity

DB= Dumbbell MB= Medicine Ball RB= Resistance Bands DB Bulgarian Split Squats Congratulations! You completed your Busy Bee 5-Day Training Program Ready for more? Reach out to your Trainer Haley to get started! [email protected] or www.AmpUpFitness.com

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