Here are the leaning workouts for the week. If you’re confused by the numbers remember this: the first number is how many rounds, the second number is how many reps, and the third number is how much weight.
Easy Whole 30 Workout Schedule
- Tuesday Bis/Tris and Cardio
- HIIT cardio for 20 minutes (1 min sprint 1 min cool down)
- Curls 3x20x20
- Bis 3x20x20
- Dips 3x20xbodyweight
- Cable Curls 3x20x25
- Tricep Push-down 3x20x25
- Alternating Curl burnouts 3xexhastionx20
- Dip burnouts 3xexhaustionxbodyweight
- HIIT cardio for 20 minutes (1 min sprint 1 min cool down)
- Wednesday
- 10 minutes cardio warmup
- Circuit 1:
- Lunge walks 3x20x15
- Air squats 3×30
- Wall Sits 3x:45
- Circuit 2:
- Box Step Ups 3×20
- Froggers 3×20
- Side squat walk 3×20
- 10 minute cardio cool down- I recommend walking on a treadmill at an incline
- Thursday Off
- Friday Chest/Back
- Pushups 1xexhaustion
- Row 3x20x35
- Bench press 3x20x40
- Cable Lat Pulldown 3x20x25
- Cable Crossover 3x20x20
- Pushups 2xexhaustion
- 30 minutes of cardio! I prefer to do HIIT on the elliptical. 1 minute on 1 minute off
- Saturday Legs
- Squats 3x20x65
- Leg Press 3x20x50
- Calf Raises 3x20x30
- Deadlift 3x20x40
- Squats 3x20x85
- Side squat walk burnouts
- Sunday off
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