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

Saturday: Take a Cycle Class

Sunday: Rest Day