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 + 25 Min Cardio

  • Squats: 4x21 Superset Lunges: 4x21 (ea. leg) Superset Squats (no weight) 4x21

  • Leg Extensions: 3x12/15/21 (decrease weight each set)

  • Leg Press Seated: 4x25 (open toe, closed toe, open toe, closed toe) Superset Leg Extension: 4x21 (2 sec hold on top & bottom of movement)

  • Leg Curls: 5x15/15/21/21/30 (decrease weight each set)


Tuesday: Back, Shoulders, Arms

  • One Arm Row: 4x21 Superset Reverse Cable Fly Machine: 4x15

  • Hyper Extension: 3x15 Superset Hammer Strength Pull down Machine: 4x15

  • Shoulder Press: 3x21 Superset Lat Pull down Reverse: 3x21

  • Front Raise w/ Plate: 3x12 Superset Seated Row: 3x12

  • Bicep Curls w/ Ez Bar: 3x21 Superset Reverse Grip Tricep Pull down: 3x21

  • Dumbbell Hammer Curls: 3X21 Superset Dumbbell Kickbacks: 3x21

Wednesday: 30 min Fasted Cardio

Thursday: Legs + 25 Min Cardio

  • Abductor into Squat {use ankle strap on a low cable}: 3x15

  • Weighted Step Ups: 3x10

  • Barbell Hip Thrusts: 4x10

  • Sumo Squats {with a kettlebell}: 3x30 pulses

  • Leg Curls: 4x12  negative reps {go slowly on the way down} Superset Leg Curls w/ ball or Sliders: 3x10

  • Leg Extensions with back off the seat: 4x10 (both legs) 8 (ea. leg)

  • Bulgarian Split Squat: 3x12

  • Kickback Pulses on a Mat {use resistance band around thighs}: 3x30 (ea. side)

Friday: Plyos

  • Single Leg Toe Touches into Jumps: 1 minute

  • Burpees with Push-Up: 1 minute

  • Jump Lunges: 1 minutes

  • Plank Up & Downs:1 minute

  • Mountain Climbers: 1 minute

    *Once completed, rest for 1 minute.  Repeat 4 times.*

    Total Time ~20 min

Saturday:Rest Day

Sunday: Rest Day

**Abs: any 3 days you choose)

  • Ab Wheel Roll Out: 3x15

  • Oblique Crunches on Hyper Ext. : 3x15

  • Reverse Crunches on Bench: 3x15

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