Weekly Wokouts
Spring has Sprung ladies! So you know what that means? Bikini Season is just around the corner so we are going to step it up a notch! Let’s get ready to feel confident, sexy and over all bad a** in our swimsuit.
DISCLAIMER: Always consult with a doctor before beginning any physical program
Here is this week’s workout routine:
Shorties: Staying at the bottom of the movement and doing very little movements. Do not do FULL ROM.
Monday:Legs +20 Cardio (10 on Elliptical& 10 on Bike)
· Leg Extensions: 8x21/21/15/15/10/10/5/5
· Leg Press (open,closed,open,closed): 4x15/12/10/10 Superset Leg Curl: 4x10
· Smith Machine Squats: 4x21/15/12/10 Superset Kneeling Hip Thrust on Smith Machine: 4x12
Tuesday: LISS CARDIO (30 Minutes)
Wednesday: Back
· 1/4 mile Run + 100 Lunges
o 20 Mountain Climbers after each set (80 Total)
o 20 Mountain Climbers after each set (80 Total)
o 20 Mountain Climbers after each set (80 Total)
· Reverse Machine Fly: 4x15
o 20 Mountain Climbers after each set (80 Total)
· Weighted Hypers: 4x15
o 20 Mountain Climbers after each set (80 Total)
Thursday: Back
· 2 Minutes lunges on treadmil+ 30 seconds side shuffle+ 30 seconds side shuffle+ 1 min jog (Repeat 3x)
· Air Squats: 2x50 Superset Dumbel Squats: 2x21(shorties) Superset Dumbell Side Laterals:2x21 Superset Standing Dumbell Shoulder Press:2-21 Superset Dumbell Hammer Curls: 2x21 Superset Dumbell Kickbacks: 2x21 Superset Lat Pulldowns: 2x21 Superset Barbell Bicep Curl: 2x21
o 1 min jog
· Leg Extensions: 3x50 Superset Leg Curls: 3x21
· Leg Press Seated Machine: 1X50 (cLosed) 1x50 (open)
· Tricep Pulldown: 3x25 (with straight bar)
Friday: Take your favorite Group Fitness class!
Saturday: 1-2 Mile Jog
Sunday: Rest Day