Design Your Body – Day 1
Design Your Body Day 1:
Design Your Body gives you everything you need to get results! The program is based on a 5-day weekly workout schedule, which is repeated for four weeks. Each workout has one intense cardio “Blitz” and two body-sculpting “Blocks”, with a grand total of 17 total circuits to sculpt your body. Get ready to Design YOUR Body!
Choose Your Intensity
The program is fully customizable to fit your fitness level and goals. Beginners will follow the program as written, completing a Blitz and each 5-Minute Block one time. Intermediate to advanced participants can boost intensity and results by doing the Blitz once and each Block two times.
Increase Your Intensity
The program is also designed to build in intensity each week, by increasing work time and decreasing rest time.
Week One: Each Block exercise will be performed for 30 seconds of activity and 30 seconds of rest.
Week Two: Block exercises will increase to 40 seconds on and 20 seconds off.
Week Three: Block exercises will increase to 50 seconds on and 10 seconds off.
Week Four: Block exercises will increase to 60 seconds on and no rest between exercises.
Beginners do Blocks and Blitzes once. Intermediate to Advanced do Blocks twice and Blitzes once.
Make sure to document the number of repetitions on your Design Your Body Progress Sheet during your breaks.
DAY 1
Body Region: Lower Body
Target: Gluteal, Hamstrings, Quadriceps & Cardio
Tools: Moderate to heavy dumbbells
INTRO:
Block 1: Cardio, Quads & Glutes
- Burpees
- Airsquats
- Mary Catherines
- Walking Lunges
- Skaters
Block 2: Glutes and Hamstrings
- Skaters
- Straight Leg Deadlifts (left leg)
- Skaters
- Straight Leg Deadlifts (right leg)
- Bridges
Blitz: Squats Suicide Down
- 50-meter sprint
- 10 Squat Presses
- Suicide DOWN: 10 rounds. Start with 10 squats, run, then 9 squats, run, then 8 squats, run, and so on down to 1 squat
20 thoughts on “Design Your Body – Day 1”
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Yay!! This is gonna be fun!!!
Let us know when you start!!
Knocking it out this morning
)
Starting this one on Monday. Should put me in position to be in tip top shape for my trip to Vero Beach in July!
yep, i’ll be doing this starting tomorrow
YAY!!! Look forward to seeing your progress!!
Just finished- Great workout!! My legs are hurting! Thanks for putting this workout together.
Awesome Danielle!! SO happy you liked it!!
Wow this kicked my but today but got er done!
Great Dawn!! I hope your booty is sore in all the right places!
Week 2 day 1 done! Loving the challenges this brings every day!
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Awesome job Dawn!! I am feeling good about week 2 now that day 1 is done!! But ask me again on Thursday I am sure I will be whooped!! I wish I had done better on my eating and cardio over this weekend though, definitely something I will work on this weekend.
Way to go Kim! That is always hard not to blow it on the weekend, just think about all the pain and hard work when you want to blow it
HOLY MOLY, 50 seconds is a LONG time!! lol but I’m DONE!!
It seemed like forever Kim! I can’t imagine a min next week!
I’m a day behind and I’ll be doing day 1 tomorrow (Tuesday, July 10th) and report back
Do must of you do this workout in the gym or outside? How does it work doing running and squats with the tredmill, etc?
Amanda, you can totally do it inside or out. Using a treadmill for sprints is fine. Feel free to modify as needed. As long as you are getting a good workout in, and you are using the same principles, you are good to go!
Keep us posted on how you do!! Glad you are trying it.
My husband, friend, and I started this regimen. We started on a Monday, so our week is a bit thrown off. The workout was great! The blitz is what threw me for a loop. Let’s just say by the second round, we were slowing down tremendously. But we didn’t quite. Afterward, my friend and I went for a 3 mile walk. I’ve been moving slower due to being sore…but it’s a good soreness. It’s Thursday now, and we’re just about to do Day 2. We jogged/walked 3 miles yesterday. I’ll keep you posted.
Andrea – Wow! We are very proud of you, your husband and your friend! This is not an easy workout regimen, but certain really effective! You’re doing great!