WEEKLY WORKOUTS

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

    • Super Set: Perform exercises in a set back to back with no rest.

    • AMRAP: As Many Reps As Possible

Monday (1/27/20): Legs, Back+ 25’ Cardio

  • 5’ Warm-Up

  • 100 Lunges (Bodyweight)

  • Banded Bridge Abductors: 15 reps of 3 sets Super Set Banded Hip Thrusts: 30 reps of 3 sets

  • Band Rows: 30 reps of 4 sets Super Set Resistance Band Pulldown: 30 reps of 4 sets

  • Glute Bridge Band : 10 reps of 4 sets Super Set Bosu Ball Leg Curl 15 reps each leg of 4 sets Super Set Banded Good Mornings: 20 reps of 4 sets

  • Band Reverse Flyes: 20 reps each leg of 4 sets Super Set Band bicep Curls: 20 reps each leg of 4 sets

Tuesday: Shoulders + 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-up on Elliptical + Mobility Warm-Up

  • Seated Smith MachinePress: 10 reps of 4 sets Super Set Seated DB Lateral Raise into Front Raise: 12 reps of 4 sets

  • Rope Face Pulls: 15 reps of 3 sets Super Set DB Upright Row 15 reps of 3 sets

  • Walk Outs (Grab a 3lb weight & walk about 100 yards with arms to the side. Don’t let them fall) 3x100 yard walk outs

Wednesday: Rest

Thursday: Chest, Triceps + 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-Up

  • Incline Push-Ups: 10 reps of 4 sets Super Set Dips: 12 reps of 4 sets

  • Flat Bench DB Chest Press : 12 reps of 4 sets Super Set Flat Barbell Skullcrusher: 10 reps of 4 sets

  • Single Arm Cable Chest Fly: 15 reps of 4 sets Super Set Cable Tricep Overhead Press: 10 reps of 4 sets

Friday: Legs, Back

  • 5’ Warm-Up on bike

  • Band Hip Thrust : 30 reps of 4 sets Super Set Deficit Reverse Lunge Body Weight: 10 reps each leg of 4 sets

  • Band Lat Row: 20 reps of 3 sets

  • Slide Leg Curl: 10 reps of 3 sets Super Set Lunges: 20 reps each leg of 3 sets

  • Frog Pumps: 30 reps of 4 sets Super Set: Reverse Band Flies 30 repsof 4 sets

  • Band Bent Over Row : 30 reps of 3 sets Super Set Bicep Band Curl: 20 reps of 3 sets

Saturday: 30’ Cardio of Choice or Home Cardio (see below):

  • 1 Minute Burpees

  • 1 Minute Jump Lunge

  • 1 Minute Plank Jacks

  • 1 Minute Jump Rope

  • 1 Minute Jumping jacks

    *Once completed rest for 1 minute. Repeat 6 rounds for a total of 30 minutes

Sunday: Rest Day

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