Weekly Workouts
Here is this week’s workout routine:
DISCLAIMER: Always consult with a doctor before beginning any physical program
Shorties: Perform Squats but do NOT come all the way up. Stay at the bottom portion of the squat until all reps are completed)
Monday: Legs + Cardio + Abs
4 Rounds of:
21 Leg Extension ( Increase weight each round)
21 Smith Machine Squats
21 Leg Press (wide stance)
21 Seated Leg Press
21 Leg Curls
21 Dead lifts
25 Lunges (ea. leg)
50 Cable Crunches
Cardio: 15’ Walk on Incline (8.0 Incline + 3.7 Speed) then for reminder of time 10 Tire Flips ( or 20 seconds rope if no tire) + 5 laps (or 1’ jog)
Tuesday: Take a spinning or Boxing Class
Wednesday: Back, Upper Body
Dumbbell Laterals: 3x21 Superset Seated Shoulder Press w/ plate :3x12 Superset Seated Dumbbell Shoulder Front Raise: 3x10 Superset Dumbbell Seated Bicep Curl:3x15 Superset Laying Down Skull Crusher: 3x12 Superset Flat Chest Press w/ plate: 3x15 Superset Boxing Punches w/ light Dumbbells: 3x to Failure Superset 1 minute Sprint (1st round) 7 minute stairmaster (2nd round) 100 squats shorties (3rd round)
Lat Pulldowns: 3x12 Superset Lat Pulldowns (to top of head- very heavy) Superset 1 minute Sprint
Seated Rows: 3x21 (underhand grip w/ straight bar) Superset 1 minute Sprint
Thursday: Legs
Banded Hip Thrusts: 3x21 Superset Banded Fire Hydrants: 3x21
8 Burpees
Front & Back Lunge: 4x10ea. leg ( back + forth is 1 rep) Superset Weighted Sumo Squat: 4x10
8 Burpees
Reverse Hack Squat: 4x12 Superset Barbell Hip Thrusts 1 1/4: 4x20
8 Burpees
Barbell Good Mornings: 4x21 Superset Banded Goblet Squat: 4x15
Friday: Upper Body + 10’ Run
Face Pulls: 3x12 Superset Bent-Arm Lateral Raise: 4x12
8 min Cardio: EMOM: (Every Minute on the Minute)- Perform exercise for 30 seconds and rest for the remaining 30 seconds of the minute. Repeat until 4 minutes is up.
4miin EMOM 30 sec Arm rope thing Superset
4 min EMOM Shoulder tap up and down 30 sec Superset 30 seconds Mt. Climber 30 sec
Saturday: Take a Cycle Class
Sunday: Rest Day