Weekly Workouts

Here is this week’s workout routine:

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

    • Dropset: Lower weight with each set.

    • Shorties: Perform the bottom portion of the exercise without going all the way up

Monday: Full Body + 20’ Cardio (10’ Stair Master + 10’ Sprints on Arc Trainer)

  • 100 feet Lunges

  • 3 Rounds

    • 1 Min Dumbbell Squats

    • 1 Min Lunges with Right Leg (no weight)

    • 1 Min Lunges with Left Leg ( no weight)

    • 1 Min Shoulder Press

    • 1 Min Laterals

    • 1 Min Kickback

    • 1 Min bicep curl w/ ez bar

    • 1 min jog (1st round)/ 2 min jog (2nd round)/ 3 min jog (3rd round)

  • Leg Extensions:2x 25/15/10/5 Super Set Leg Press: 2x50

  • 1 1/2 Min Leg Extensions

Tuesday: Cardio + Abs

  • Dead Bugs: 3x10

  • Seated Knee Tucks: 3x20

  • Basic Crunch with Pulse: 3x15

Wednesday: Full Body

  • 2 Min Run

  • Lunge: 1x50 (ea. leg) Super Set Leg Press: 1x50 Super Set Smith Machine Squats: 1x50

  • 3x20 Jump Squats Super Set 3x20 Frog Jumps

  • 2 Min Laterals

  • 2 Min Hammer Curls

  • 2 Min Bicycle Crunches

  • 2 min Run

  • 5 min:

    • Sprint 20 sec/ then do 20 bicycle crunches

    • Sprint 20 seconds then do 20 push-ups

    • Sprint 20 seconds then do 20 squats

  • Leg Extensions: 3x50 Super Set 3x50 Calf Machine Super Set 3x50 Roman Chair Abs

Thursday: Take your favorite fitness class

Friday: Take a Yoga class

Saturday: 30’ Fasted Cardio

Sunday: Rest Day