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 (2/24/20): Legs+ 30’ Cardio

  • 5’ Warm-Up

  • Wall Squat with Banded Abductors: 20 reps of 3 sets Super Set Band Squats: 20 reps of 3 sets

  • Band DB Hipthrusts: 20 reps of 4 sets

  • 1 minute Jump Rope

  • DB Bulgarian Split Squat: 10 reps -each leg of 4 sets

  • 1 minute Jump Rope

  • Walking Lunges : 10 reps - each leg of 3 sets Super Set Sumo Squat: 15 reps of 3 sets Super Set 20 sec Bike Sprints x 4

  • 1 minute Jump Rope

  • Goblet DB Squat: 20 reps of 3 sets Super Set Banded Monster Walk: 30 reps of 3 sets

  • 1 minute Jump Rope

  • Banded or Ankle Weight Donkey Kicks: 30 reps of 4 sets Super Set Superman Slides: 20 reps of 4 sets Super Set Bosu Ball Leg Curl: 10 reps of 4 sets

Tuesday:(2/25/20) Upper Body+ 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-up

  • Push-Up Toe Touches: 10 reps of 4 sets Super Set DB Floor Press: 15 reps of 4 sets Super Sets Squatting Svend Press: 12 reps of 4 sets

  • 10 Squat Presses

  • Alternating Hammer Curls: 10 reps of 4 sets Super Set Tricep Straight Arm Pulses: 25 reps of 4 sets

  • 10 Squat Presses

  • Floor DB Flyes: 10 reps of 3 sets Super Set Bench or Floor Dips: 35 reps of 3 sets

  • 10 Squat Presses

Wednesday(2/26/20): Legs

  • 5’ Warm-Up

  • Seated Leg curl : 10 reps of 3 sets

  • Barbell Hip Thrust: 10 reps of 3 sets

  • Leg Press (Wide): 10 reps of 3 sets

  • DB Deadlift: 8 reps of 3 sets

  • Leg Curl: 10 reps of 4 sets Super Set Seated Calf Raise: 20 reps of 4 sets

  • TRX PIke Abs: 10 reps of 3 sets

Thursday(2/27/20): Back, Shoulders

  • 5’ Warm-Up

  • Pull-Ups: AMRAP reps of 3 sets (Beat your score from last week)Barbell Shoulder Press: 10 reps of 3 sets

  • Seated Arnold Press: 10 reps of 3 sets

  • Poliquin Lateral Raise : 10 reps of 3 sets Super Set Kneeling One Arm Pulldown : 10 reps - each side of 3 sets

  • Pulldown: 15 reps of 3 sets

  • T-Bar Row 12 reps of 3 sets Super Set Straight arm Pulldown: 10 reps of 3 sets

Friday (2/28/20): Functional

  • 5’ Warm-Up

  • Burpees : 40 secs works/ 15 secs rest 2 sets

  • Mountain Climbers : 40 secs works/ 15 secs rest 2 sets

  • Planks Up & Downs : 40 secs works/ 15 secs rest 2 sets

  • Wall Squats : 40 secs works/ 15 secs rest 2 sets

  • High Knees : 40 secs works/ 15 secs rest 2 sets

  • Ball Slams: 40 secs work/ 15 sec rest 2 sets

  • Jump Squat : 40 secs works/ 15 secs rest 2 sets

  • Push-Ups : 40 secs works/ 15 secs rest 2 sets

Saturday: Rest Day

Sunday: Rest Day

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