Weekly Workout

Ladies, are you enjoying these workouts? Please let me know in the comments below and tag me in your Instagram! I am currently trying to lose weight so I’m in a caloric deficit and re-introducing cardio into my routine.

Keep in mind that when I train my clients I tailor their workouts to their goals. If they want bigger glutes, I will prescribe certain exercises and variations of exercises that will help them achieve this.

This is just my workout split because I know it can be overwhelming to go into a gym and have no idea what your doing. Just a simple gal here trying to help a sistah out


DISCLAIMER: Always consult with a doctor before beginning any physical program

Here is this week’s workout routine:

Monday: Legs {Quads, Hamstrings, Glutes, Calves}

  • Leg Press (Feet together) Super-Set Leg Press (Feet Normal): 3 x 10

  • Calf Raises on Leg Press Machine: 3x30

  • Curtsy Lunge w/ Front Foot Elevated: 3x10( ea. leg)

  • Band Hip Thrusts (high rep): 4 X Until Failure

  • Cable Kickbacks: 3x12 (ea leg)

  • Leg Curl w/ Slides: 3x10

Tuesday: Shoulders & Abs & Chest + HIIT

  • Arnold Press: 3x12

  • Lateral Raise into Front Raise: 3x12 (ea. arm)

  • Machine Reverse Flyes: 3x15

  • Plank Shoulder Taps: 1 min.

  • Chest Flyes on Cable Machine: {first set: cable is in a high position, second set: middle position, third set: low position} 3x12 Superset Push-Ups: 3x10

  • Assisted Tricep Dips: 4x6-8

  • Leg Raises:3 x20 Super-Set Decline Crunches

Wednesday: Legs {Mostly Glutes}

  • Romanian Deadlifts: 4x5

  • Banded Boxed Goblet Squat: 4x12

  • Kettlebell Banded Swing: 3x10 Super Set Jump Squats 3x20

  • Hip Thrusts with Smith Machine: 3x15

  • One Leg Hop x 10 Superset (immediately after) 10 Lunges/ One Leg Hop (other side) 10 lunges x4

Thursday: Biceps & Back + Low Intensity Cardio 

  • Lat Pulldowns w/ Neutral Grip Bar 3x10

  • One Arm Row: 3x10 (ea. side)

  • Seated Row: 3x10 (w/ 3 sec hold)

  • Bicep Curls with Barbell: 3x12

  • Weighted Hyperextensions: 3x15

  • Inclined Hammer Curl: 3x10

Friday: Take your favorite Group Fitness class!

Saturday: Rest Day

Sunday: Rest Day

monika 3.jpg