6 Week Strong & Sexy Plan (Dumbbells)

  • Intro Strong And Sexy Plan

  • DAY 1 - Chest

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 6 rounds = 9 minutes

    VIDEO WORKOUT:
    Incline Push-ups 3 sets x 15 reps
    Chest Press 3 sets x 15 reps
    Chest Flies 3 sets x 15 reps
    Incline Press 3 sets x 15 reps
    Diamond Push-ups 3 sets x 15 reps

    CORE:
    Russian Twists 3 sets x 16 reps
    Sit-u...

  • Day 2 - Back

    FINISHER - STEADY STATE CARDIO
    15 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Superman 3 sets x 15 reps
    Reverse Grip Bent Over Rows 3 s...

  • Day 3 - Legs

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 6 rounds = 9 minutes

    VIDEO WORKOUT:
    Sit to Stand Ups 3 sets x 15 reps
    Reverse Lunges 3 sets x 16 reps
    Romanian Deadlift 3 sets x 15 reps
    Goblet Squats 3 sets x 15 reps
    Steps-Ups 3 sets x 20 reps

    CORE:
    Plank Side Steps 3 sets x 20 reps
    ...

  • Day 4 - Shoulders

    FINISHER - STEADY STATE CARDIO
    15 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Push Press 3 sets x 15 reps
    Front Raises Palms Up 3 sets ...

  • Day 5 - Arms

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 6 rounds = 9 minutes

    VIDEO WORKOUT:
    Bench Dips 3 sets x 15 reps
    Seated Hammer Curls 3 sets x 15 reps
    Skull Crushers 3 sets x 15 reps
    Iso Curls 3 sets x 16 reps
    Triceps Kick Backs 3 sets x 15 reps

    CORE:
    Dead Bugs 3 sets x 15 reps
    Knee t...

  • Day 6 - Abs

    FINISHER - STEADY STATE CARDIO
    20 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Plank Side Steps 3 sets x 20 reps
    Heel Grabs 3 sets x 15 ...

  • Day 7 Rest
    385 KB

    Day 7 Rest

    385 KB

  • Day 8 - Chest

    FINISHER - STEADY STATE CARDIO
    20 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Decline Push-ups 3 sets x 15 reps
    Bench Presses Reverse Gr...

  • Day 9 - Back

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 8 rounds = 12 minutes

    VIDEO WORKOUT:
    Rows to Flies 3 sets x 10 reps
    Deadlift + Rows 3 sets x 15 reps
    Renegade Rows 3 sets x 16 reps
    Reverse Flies 3 sets x 15 reps
    ISO Rows 3 sets x 8 reps (each side)

    CORE:
    Windshield Wipers 3 sets x 16 ...

  • Day 10 - Legs

    FINISHER - STEADY STATE CARDIO
    20 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Suite Case Squats 3 sets x 15 reps
    Curtsey Lunge 3 sets x...

  • Day 11 - Shoulders

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 8 rounds = 12 minutes

    VIDEO WORKOUT:
    Curl Presses + Lateral Raises 3 sets x 15 reps
    Lateral Raises 3 sets x 15 reps
    Arnold Press 3 sets x 15 reps
    Shrugs 3 sets x 20 reps
    Palms Facing In Press 3 sets x 15 reps

    CORE:
    Side Dumbbell Slides...

  • Day 12- Arms

    FINISHER - STEADY STATE CARDIO
    15 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Biceps Push Ups 3 sets x 15 reps
    Close Grip Press 3 sets ...

  • Day 13- Abs

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 10 rounds = 15 minutes

    VIDEO WORKOUT:
    Side to Side Leg Raises 3 sets x 20 reps
    Opposite Knee to Elbow 3 sets x 16 reps
    Criss Cross Abs 3 sets x 15 reps
    Butt Hops 3 sets x 15 reps

  • Day 14 Rest
    389 KB

    Day 14 Rest

    389 KB

  • DAY 15 - Chest

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 6 rounds = 9 minutes

    VIDEO WORKOUT:
    Thrusters 3 sets x 15 reps
    Incline Push-ups 3 sets x 15 reps
    Chest Press 3 sets x 15 reps
    Chest Flies 3 sets x 15 reps
    Incline Press 3 sets x 15 reps
    Diamond Push-ups 3 sets x 15 reps

    CORE:
    Russian Tw...

  • Day 16 - Back

    FINISHER - STEADY STATE CARDIO
    15 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Renegade Row + Push-ups 3 sets x 10 reps
    Superman 3 sets x ...

  • Day 17 - Legs

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 6 rounds = 9 minutes

    VIDEO WORKOUT:
    Single Leg Glute Bridges 3 sets x 15 reps (ea. side)
    Sit to Stand Ups 3 sets x 15 reps
    Reverse Lunges 3 sets x 16 reps
    Romanian Deadlift 3 sets x 15 reps
    Goblet Squats 3 sets x 15 reps
    Steps-Ups 3 sets...

  • Day 18 - Shoulders

    FINISHER - STEADY STATE CARDIO
    15 minutes choose one of the exercises below
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Alternating Snatches 3 sets x 16 reps
    Push Press 3 sets x 15 ...

  • Day 19 - Arms

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 6 rounds = 9 minutes

    VIDEO WORKOUT:
    Curl Presses + Lateral Raises 3 sets x 15 reps
    Bench Dips 3 sets x 15 reps
    Seated Hammer Curls 3 sets x 15 reps
    Skull Crushers 3 sets x 15 reps
    Iso Curls 3 sets x 16 reps
    Triceps Kick Backs 3 sets x 15...

  • Day 20 - Abs

    FINISHER - STEADY STATE CARDIO
    20 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Reverse Crunches 3 sets x 14 reps
    Plank Side Steps 3 sets x...

  • Day 21 Rest
    390 KB

    Day 21 Rest

    390 KB

  • Day 22 - Chest

    FINISHER - STEADY STATE CARDIO
    20 minutes (choose one of the exercises below)
    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging/Running Outdoors

    VIDEO WORKOUT:
    Chest Presses + Leg Extensions 3 sets x 20 reps
    Decline Pus...

  • Day 23 - Back

    FINISHER - CARDIO BURN
    30 second sprint x 1 minute walk x 8 rounds = 12 minutes

    VIDEO WORKOUT:
    Swings 3 sets x 20 reps
    Rows to Flies 3 sets x 10 reps
    Deadlift + Rows 3 sets x 15 reps
    Renegade Rows 3 sets x 16 reps
    Reverse Flies 3 sets x 15 reps
    ISO Rows 3 sets x 8 reps (each side)

    CORE:
    Windsh...