All In - April Fitness Plan

We are going ALL IN for April! Welcome to my fitness program for the month! I am so excited to share my workouts and hopefully motivate, inspire, and push you to go all in on your fitness and to prioritize your health. If you hate my workouts, don’t do them! You do you & I’ll be rooting for you in your own personal journey! I hope you enjoy 🫶

WEEK 3 & 4: "consistency is more important than perfection"

M: Cardio & Conditioning

• Cardio: 1 mile run/walk

• Conditioning Circuit: 4x through – nonstop circuit / 1 min rest between sets

  • 10 Burpees

  • 15 Plank Jacks

  • 10 Lunge Jumps/Mountain Climbers

  • 10 Pushups

  • 10 Frog Jumps

  • 25 Crunches

• Core:

  • 2 x 100 Bicycles

  • 2 x 100 Crunches

T: Cardio & Glutes/Hamstrings

• Cardio: 100 flights

• Glutes/Hammies:

  • 3 x 20 Back Squats (30 lbs bar) + 10 Lateral Lunge Each Leg (30 lbs bar)

  • 3 x 8 RDL Pause at Bottom + 5 Slow Single Leg RDLs

  • 2 Sets of 3 x 10 KAS Glute Bridge + 10 Sec Glute Bridge Hold

  • 3 x 15 Good Mornings (30 lbs bar)

  • 3 x 15 Reverse Sit Up + 10 Sec Hold at Top

• Core: 2x through

  • 1 Min Bicycles

  • 1 Min Crunches

  • 1 Min Bicycles

  • 1 Min Crunches

  • 1 Min Bicycles

• Finisher: 25 flights

W: Cardio & Upper Body

• Cardio: 1 Mile Walk

• Upper Body:

  • 3 x 10 Pushup + Row

  • 3 x 10 Lateral DB Raises

  • 3 x 15 Upright Row (30 lbs bar)

  • 3 x 15 Overhead Press Ups (30 lbs bar)

  • 3 x 10 Bicep Curl (30 lbs bar)

  • 3 x 10 Alternating DB Single Arm Bicep Curl

  • 3 x 8 Lat Pull Downs

  • Finisher: 3x through

    • 30 Sec Handstand Hold

    • 10 Pushups

    • 10 Tricep Pushups

• Core: Medicine Ball Circuit – 3x through

  • 1 Minute Hands On Plank

  • 30 Plank Jacks

• Cool Down: 1-2 Mile Walk

TH: Cardio & Quads

• Cardio: 50 Flights

• Quads:

  • 4 x 8 Quad Extensions

  • 4 x 8 Leg Press

  • Supersets: 3x each

    • 10 Step Ups + 10 Split Squats

    • 12 Elevated Heel Weighted Squats + 12 Elevated Heel Bodyweight Squats

    • 10 Box Jumps + 10 Kneel to Squat

• Cool Down: 1 mile walk

F: Cardio & Full Body

• Cardio: 50 flights

• Full Body:

  • 3 x 10 Burpees + Roll and Jump

  • 3 x 10 Inchworm + Pushup

  • 3 x 10 Box Jumps

  • 3 x 5 Pull Ups

  • 20, 10, 5 Leg Press (increase weight)

  • 20, 10, 5 Single Leg Leg Press (increase weight)

  • 4 x 10-12 Chest Press

  • 2 x 5 Pistol Squats

• Core:

  • 2x through:

    • 1 Minute Plank

    • 1 Minute Bicycles

    • 1 Minute Crunches

    • 1 Minute Bicycles

    • 1 Minute Plank

  • 2 x through:

    • 25 Scissors

    • 25 Tuck Ups

    • 25 Toe Touches

    • 25 Plank Dips

• Cool Down: 15 Minute Bike

S: Pilates – Move with Nicole

• 30 Min Pilates: https://www.youtube.com/watch?v=K56Z12XNQ5c

S: Active Recovery

• 3 Mile Walk

• 10-30 Minute Bike

• Pilates + Yoga + Stretch

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WEEK 1 & 2: "the secret of getting ahead is getting started"

M: Cardio & HIIT

• Cardio: 2 mile run (or walk!)

• HIIT: 45 seconds on, 15 off ; 3x through – rest 1 minute between circuits

  • Burpee + Box Jump

  • Sumo Squat Jumps

  • Pushup + Shoulder Taps

  • Bicycles

  • Lunge Jumps

  • Wall Sit

• Stretch!

T: Cardio & Glutes/Hamstrings

• Cardio: 100 flights

• Glutes + Hammies:

  • 3 x 10 RDLs (heavy db/bar)

  • 3 x 10 Bulgarian Split Squats + 10 Single Leg RDLs

  • 25, 20, 15, 10, 5 Leg Press (weight increases each set)

  • 3 x 10 Hip Thrusts + 10 KAS Glute Bridge + 30 Sec Hold

  • 3 x 15 Weighted Reverse Sit Ups + 10 second hold

  • 3 x 10 Reverse Leg Lifts

• Finisher: 50 more flights (for my brave ones out there… finish strong 🫡)

• Y’all better stretch and roll out today or you can’t walk tomorrow

W: Cardio & Upper Body

• Cardio: 1 Mile Run

• Upper Body:

  • 3 x 15 Chest Press + 5 Tricep Skull Crushers

  • 3 x 10 Single Arm Overhead Press + 10 Single Arm Bicep Curls

  • 3 x 15 Single Arm Bent Over Rows

  • 3 x 10 Assisted Pull Ups

  • 2 x 5 Pull Ups

  • 3 x 10 Pushups

• Core: 2x Through Circuit

  • 1 Minute Plank

  • 1 Minute Plank Hip Dips

TH: Cardio & Quads

• Cardio: 0.5 mile run/ 25 flights (run/walk)

• Quads:

  • 4 x 12 Leg Extensions

  • 3 x 10 DB Sumo Squats + 10 Sumo RDLs

  • 3 x 10 Step Ups

  • 2 x 10 Roll and Jumps

  • Finisher: 3x through

    • 12 Weighted Elevated Squats

    • 12 Bodyweight Elevated Squats

    • Wall Sit til Failure

  • 5 Pistol Squats

• Finisher – Stairs + Suicides: 4x through

  • 2 minutes on / 1 minute walking recovery

F: Cardio & Full Body

• Cardio:

  • 1.5 mile run/walk

  • 20 minute bike

• Full Body Circuit: 3x through

  • 10 Burpee + Roll and Jump

  • 10 Lateral Lunge + Back Step Lunge (weight at chest / weight overhead)

  • 20 Skull Crushers + 10 Sit Up Twists (with medicine ball)

S: Pilates

• Move with Nicole Pilates (30 minutes!)

  • https://www.youtube.com/watch?v=K56Z12XNQ5c

S: Active Recovery

• 3 Mile Walk

• 15 minute yoga

Xoxo,

Kaci