Marzia Prince’s Sample Workout Routine

CARDIO 3x A WEEK ON AN EMPTY STOMACH

TIPS:

• Drink 2 cups of water with fresh squeezed lemon before morning cardio. This will not only hydrate you, the lemon will stimulate your liver to flush out toxins to help you burn fat more efficiently.
• 15 minutes warm up systems of the body and wake up
• 40 minutes of HIIT (1 min 30 sec regular cardio, 30 sec as hard as you can, 20 intervals total)

DAY 1: BACK/CHEST

Never lift heavy on a cold muscle! You can injure yourself. Please do 4 rounds. Drop set the last set.

1. WARM UP SET– 20 reps for the first circuit of exercises to warm up muscles.

2. LIGHTER WEIGHT– 15-20 reps

3. HEAVIER WEIGHT– 2 sets of 10-12 reps

4. DROP SET (starting heavy)– 8-10 reps

• Bench Press with feet on bench to protect lower back
• Dumbbell Flys (lying down feet on bench)
• Seated Cable Back Tows
• Reverse Cable Flyes (standing)
• Seated Machine Chest Press
• Seated Cable Flyes
• Bent Over Barbell Rows (standing)
• Bent Over Dumbbell Flyes (standing)

DAY 2: LEGS (HEAVY DAY)

10-15 minute cardio warm up is essential for legs! 4 Rounds:

1. WARM UP SET– 15-20 reps to prepare muscles.

2. FIRST SET– 20 reps

3. SECOND & THIRD SETS– 10-12 reps

4. DROP SET– 8-10 reps

• Squats (can be machine, barbell, or hack squats)
• Jump Squats
  • 2 minute jump rope
• Walking Lunges (reps for each side)
• jumping Lunges (each side)
  • 2 minute jump rope
• Step Ups
• Plyo Step Ups (each side)
  • 2 minute jump rope
• Hamstring Curls (machine)
• Swiss Ball Hamstring Curls
  • 2 minute jump rope

DAY 3: CORE (Private Pilates session)

Intensive one hour core work on the Pilates reformer, chair and mat.

DAY 4: Arms

Never lift heavy on a cold muscle! You can injure yourself. Please do 4 rounds. Drop set the last set.

1. WARM UP SET– 15-20 reps

2. FIRST SET– 20 rep

3. SECOND & THIRD SETS– 10-12 reps

4. DROP SET– 8-10 reps

• Dumbbell Bicep Curls
• Dumbbell Tricep Extensions
• Dumbbell Shoulder Presses
• Cable Bicep Curls
• Cable Tricep Extensions
• Cable Frontal Raises with Rope
• Barbell Bicep Curls
• Barbell Tricep Extensions
• Skull Crushers on Bench with Barbell

DAY 5: LEGS (Little muscle groups, no gym needed)

4 sets of 25 reps (Use ankle weights or cables for more resistance if too easy.)

Lying down on side– (do both sides)

• Side Leg Lifts
• Inner Thigh Leg Lifts
• Leg Circles Forward
• Leg Circles Backward
  

On all fours– (keep core tight, do not let hang)

• Fire Hydrant Leg Lifts (yes, like a dog!)
• Leg Raises
• Glute Squeezes (leg at 90 degrees and squeeze glutes as you push leg up, keep foot flexed, bring leg down again)
• Fire Hydrant/Glute Squeeze Combo (each leg)
  

Laying on back- (keep back flat)

• Floor Bridges (lay on back, knees up, feet on ground, squeeze butt at top on contraction)
• One Legged Leg Lift (you are laying on back in floor bridge position, take one leg and lay it flat on floor, lift leg up and bring it back to the floor)

DAY 6: CORE (Private Pilates session)

Intensive one hour core work on the Pilates reformer, chair and mat.

DAY 7: HOT YOGA (90 minutes)

continue to next page for Marzia Prince’s meal plan