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Heidi Fit Creative

Fitness On-Line & In-Home

I created heidifit.com, so I could make fitness enjoyable and accessible to YOU! Browse the Exercise Library to discover some great exercise ideas you can enjoy in the comfort and convenience of your home. And check back regularly for new workouts. Also, click the PERSONAL TRAINING tab to learn more about my on-line training program...bringing fitness to your fingertips.


Exercise Library

7-Day Summer Slimdown

Equipment Needed:
Free-weights, resistance tubing, stability ball, jump rope

Day 1
Bicep Curls and Triceps Kickbacks (10-15 reps of each exercise x2)
Reverse Lunge with Knee (10 reps each leg x3)
Angled Curl and Triceps Overhead Extension (10-15 reps of each exercise x2)
Lunge with Twist (5-10 reps each leg x2)
Tubing Curl and Tubing Pressback (10-15 reps of each exercise x3)
Lunges (10 reps each leg x3)
Hammer Curls and Triceps Supine Extension (10-15 reps of each exercise x2)
Side Lunges (5-10 reps each leg x2)
90-degree Crunch (15 reps x3)
Bicycle Crunch (10 alternating reps x2)
Add-On Intervals: 30 seconds jog in place or high knees, 30 second forearm plank x4)

Day 2
10 Push-Ups and 20-seconds Mountain Climbers (rest 20 seconds, repeat)
10 Squats and 10 Jump Squats x4 with no rest between sets
Chest Press (20 reps) and Double Crunch (20 reps); rest 20 seconds, repeat
10 Plie Squats and 10 Plie Jump Squats or 10 Jumping Jacks to modify x4 with no rest between sets
Chest Flye (20 reps) and Basic Crunch (20 reps); rest 20 seconds, repeat
Push-Up Kick-Switch / modify without kick (10 reps) and 20-seconds Squat Thrust (rest 20 seconds, repeat)
REPEAT ALL EXERCISES

Day 3
20 Jumping Jacks, 10 Shoulder Presses, 10 Lateral Raises, 10 Kickbacks
(Rest 30 seconds, repeat)
20 Knee Strikes (each leg), 5 Alternating Shoulder Presses, 5 Alternating Lateral Raises, 5 Alternating Kickbacks
(Rest 60 seconds, repeat)
10 Side Kicks (each leg), 10 Upright Rows, 10 Bentover Lateral Raises, 10 Front Raises
(Rest 30 seconds, repeat)
10 Jack Squats, 5 Alternating Upright Rows, 5 Alternating Bentover Lateral Raises, 5 Alternating Front Raises
(Rest 60 seconds, repeat)
Add-On Intervals: 30 seconds jog in place or high knees, 30 second forearm plank hold x4

Day 4
Alternate Squat Jumps (10 each way)
Rest 30 seconds, Repeat

Squat with Leg Lift (10 each side)
Squat with Leg Lift and Lateral Raise (5 each side)
Rest 30-60 seconds, Repeat All

Lunge with Knee (10 each side)
Lunge with Knee and Bicep Curl (5 each side)
Rest 30-60 seconds, Repeat All

Power Hop (10 reps)
Rest 20 seconds, Repeat

Squat with Overhead Press (10 reps)
Plyo Jumps with ½ Turn or 10 Jumping Jacks (10 reps)
Rest 60 seconds, Repeat All

Lunges (10 reps each leg)
Lateral Raises (10 reps)
Rest 20 seconds, Repeat

Squats (10 reps)
Bicep Curls (10 reps)
Rest 20 seconds, Repeat

Plie Squat (10 reps)
Overhead Press (10 reps)
Rest 20 seconds, Repeat

Day 5
Bicep Curls (10 reps)
Overhead Press (10 reps)
Combination (10 reps)
Rest 30 seconds, repeat

Bentover Row (10 reps)
Triceps Kickbacks (10 reps)
Combination (10 reps)
Rest 30 seconds, repeat

Front Raise (10 reps)
Lateral Raises (10 reps)
Combination (10 reps)

Narrow Press (10 reps)
Chest Flye (10 reps)
Combination (10 reps)

Circuit (Complete 10 reps of each exercise in a row. Rest 60 seconds and repeat)
Bicep Curls
Overhead Press
Bentover Rows
Triceps Kickbacks
Front Raises
Lateral Raises
Narrow Press
Chest Flye

Day 6
Lunges (15 reps each leg)
Single Leg Hip Hinge (10 reps each leg)
Combination (5 reps each side)
Jump Rope or jog (1 minute)
Rest, Repeat

Squats (20 reps)
Side Leg Balance (10 reps each side)
Combination (5 reps each side)
Jump Rope or jog (1 minute)
Rest, Repeat

Ball Squats (15 reps)
Single Leg Ball Squat (5-10 reps each leg)
Jump Rope or jog (2 minutes)
Rest, Repeat

Ball Crunch (20 reps)
Ball Obliques (10 reps each way = 20 reps)
Rest, Repeat 2x more

Hamstring Roll-In (10 reps)
Single Leg Ham Roll-In (5 reps each leg)
Rest, Repeat 2x more

Teaser with Ball (5-10 reps) x2

Day 7 Cardio Day
30-60 minutes of cardio (swimming, running, group fitness class)

 

 

Warning: Consult your physician before using this or any exercise program.
Any user of this exercise program assumes the risk of injury resulting from performing exercises or utilizing suggested equipment. Extreme care must be taken in selecting and using properly maintained exercise equipment. The instruction and advice presented are in no way a substitute for medical counseling. The creators and distributors of this program disclaim any liability in connection with the exercises and advice herein.