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Orgain & Spartan 30 Day Training Plan Week 1

Day 1: January 15
Workout Type: Total Body HIIT
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 7 exercises (3 rounds for Beginners, 4 for Intermediate and 5 for Advanced). Each Exercise requires 45 sec. work / 15 sec. Rest
Exercises:
1. Squats
- Beginner: Keep heels on floor, fast squats
- Advanced, Jump Squats - Jump high and fast
2. Pushups
- Beginner: Knee Push-ups
- Intermediate: Standard Push-ups
- Advanced: Plyo Push-ups (Push your hands completely off the ground on your push up, land gently on your hands and repeat)
3. Skaters
- Beginner: Tap back foot
- Advanced: Add width & speed
4. Lateral Shuffle R/L, 1 Burpee
- Beginner: Walk Back Burpeev
- Advanced: 2 Burpees
5. Bear Crawl 4 Forward, 4 Back
- Beginner: 2 Forward & 2 Back
- Advanced: 8 Forward & 8 Back
6. Plyo Lunges
- Beginner: Alternate Forward Lunges & 2 hops
- Advanced: Jump higher in the lunge
7. Touchdowns
- Beginner: Reach down
- Advanced: Faster Pace

Day 2: January 16
Workout Type: Core
Warm-Up: 3 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 8 exercises, 3 rounds. 40 sec. work / 20 sec. rest
Exercises:
1. Sit-up
- Beginner: 1/2 way up
- Advanced: Reach Forward at the top of your sit-up
2. Plank with Side Taps
- Beginner: From Knees
- Advanced: Plank Jacks
3. Side Plank
- Beginner: From Knees
- Advanced: Top leg Extended
4. Bicycles
- Advanced: Seated Bicycles
5. V-Ups
- Beginner: Knees bent
- Advanced: Legs straight
6. Toe Touch
- Beginner: Bend Knees
- Advanced: Fully Extend Legs, quick pace

Day 3: January 17
Workout Type: Rest / Recovery
Warm-Up: N/A
Workout: Outdoor Walk 1-2 miles or 25-35 minutes

Day 4: January 18
Workout Type: Lower Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Beginner: 3 Total Rounds with 10-12 Reps for each exercise; Intermediate& Advanced: 4-5 Total Rounds with 12-15 Reps for each exercise
Exercises:
1. Goblet Squats
- Beginner: Bodyweight
- Intermediate: Hold a water bottle
- Advanced: Hold a Heavy weight or laundry detergent
2. Lunges
- Beginner: Alternating Forward Lunge
- Advanced: Walking Lunges with weights
3. Single Leg Deadlift (Do reps on one side and then switch to the other leg)
- Beginner: Back toe stays on the ground
- Advanced: Add weights
4. Banded Lateral Side Steps. 4 right, 4 left
- Beginner: No band.
- Advanced: 8 right, 8 left
5. Step-ups: Place 1 foot on step, chair or other stable surface and push up
- Beginner: Aim for under 18 inch height
- Advanced: 18 inch-24 inch height and add weight
6. Side Lunge (All reps on right side, then all on left)
- Beginner: No weight
- Intermediate: Weighted
- Advanced: Weighted and add Knee Lift

Day 5: January 19
Workout Type: Cardio
Warm-Up: N/A
Workout: Beginner: Walk or Hike for 30 minutes; Intermediate/Advanced: Run or Hike for 30-60 minutes

Day 6: January 20
Workout Type: Upper Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Beginner: 3 Total Rounds with 10-12 Reps for each exercise; Intermediate & Advanced: 4-5 Total Rounds with 12-15 Reps for each exercise
Exercises:
1. Bicep Curl with Bands or Weight
- Beginner: Lighter Tubing, alternating R & L
- Advanced: Heavier resistance or heavier weight
2. Tricep Dip (Use chair, couch, bench or step)
- Beginner: Keep knees bent
- Advanced: Fully extend legs and put weighted object on thighs
3. Push-up
- Beginner: On knees
- Intermediate: Band above wrists
- Advanced: Incline Push-ups
4. Overhead Press
- Beginner: Alternate (using light weights or water bottles)
- Intermediate Both Arms at once using weights
- Advanced: Heavier weights
5. Single Arm Row
- Beginner: Use a water bottle
- Intermediate: Band or Weight
- Advanced: Heavy Weight
6. Inchworm with 4 shoulder taps
- Beginner: Inchworm, drop to knees for shoulder taps
- Advanced: Use speed, walk out and 8 shoulder taps
7. Plank & Kickbacks
- Beginner: From Knees
- Intermediate: weighted or band
- Advanced: Heavier weight

Day 7: January 21
Workout Type: Yoga/Stretch
Warm-Up: N/A
Workout: 3 Rounds of each stretch - stretch each of the muscles below for 10-20 seconds per side
Exercises:
1. Quad Stretch
2. Hamstring stretch
3. Shoulder Stretch
4. Bicep/Chest Stretch
5. Spinal Flexion
6. Wrist Stretch
7. Figure 4/Pigeon Pose
8. Calf/Achilles Stretch

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