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

  • Due to everything going on with the Corona Virus, I will be doing all workouts AT HOME FRIENDLY.

Monday (5/11/20): Glute, Hamstrings+ Abs

  • Warm- Up: Light Walk

  • Banded HipThrust: 10 reps of 4 sets Super Set KB Hip Thrusts: 4x10

  • Split Squat: 10 reps of 3 sets (ea. side)

  • DB RDL: 4x10 Super Set 4x15 Frog Pumps

  • Static Hold Wall Squat (Band at thighs doing in & outs) 30 secs of 4 sets Super Set Glute Bridge from Floor w/ ft. elevated: 12 reps of 4 sets

  • Slider Mountain Climbers: 10 reps of 3 sets Super Set Pike Ups: 10 reps of 4 sets

Tuesday:(5/12/20) Shoulders + Chest

  • Warm- Up: Light Walk

  • Band Y- Raise: 10 reps of 4 sets Super Set Plate Front Raise: 10 reps of 4 sets

  • Seated DB Arc Raise: 10 reps of 4 sets Super Set Seated Arnold Press: 10 reps of 4 sets

  • Chest Supported Band Reverse Flyes: 10 reps of 4 sets Super Set Push-Up: 7 reps of 4 sets

  • DB Chest Flyes: 10 reps of 3 sets Super Set Lying Leg Raise (Static hold with arms up): 10 reps of 3 sets

Wednesday: (5/13/20): Yoga

Thursday(5/14/20): Posterior

  • Warm-Up 5’ Walk

  • 1 Leg Band Leg Curl 10 reps of 3 sets (ea. side)

  • Banded Pull Down: 10 reps of 4 sets Super Set DB Back Rows: 10 reps of 4 Sets

  • Dips: 15 reps of 4 sets Super Set Staggered Stance Band Hip Thrust: 10 reps of 4 sets

  • Band Bicep Curl: 10 reps of 4 sets Super Set DB Hammer Curls

  • Seated Calves: 20 reps of 3 sets

Friday (5/15/20): Cardio Circuit

5- 7 Rounds ( 30 seconds each)

  • Split Squat

  • Push-Ups

  • Single Leg Glute Bridge

  • Toe Taps

  • Step-Ups

  • Mountain Climbers

Saturday: (5/16/20): Rest

Sunday: (5/17/20):Rest

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