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.

IF YOUR LOOKING FOR CUSTOMIZED PROGRAMS, YOU CAN APPLY TO MINDSET & MOVEMENT HERE

• Monday (6/1/20): Full Body-Posterior

  • Warm- Up: Light Walk

  • 3x30 sec Battle Ropes w/ 30 sec Rest

  • DB Bent Over Row: 15 reps of 3 sets

  • DB Pullover: 15 reps of 4 sets

  • DB Kickbacks: 15 reps of 3 sets Super Set Band Good Morning: 30 reps of 3 sets

  • Split Squat: 10 reps of 4 sets Super Set Dips: 20 reps of 3 sets

  • Plank Tabata: 20 sec plank/20 sec rest x 8

  Tuesday:(6/2/20 Full Body- Anterior

  • Warm- Up: Light Walk

  • Push-Up: 10 reps of 3 sets

  • Sternal Band Flies: 20 reps of 3 sets Super Set Alternating Chest Press: 10 reps of 3 sets

  • DB Hammer Curl: 10 reps of 3 sets Super Set Broom Bicep Curl: 20 reps of 3 sets

  • Modified Leg Extension: 15 reps of 2 sets

  • DB Goblet Squat into Forward Lunge: 10 reps of 3 sets Super Set Seated Arnold Press: 10 reps of 3 sets

    Wednesday: (6/3/20): Cardio Circuit Tabata

  • 3 Rounds 45 sec work/ 15 sec rest.

  • Battle Ropes: (Use DB if you don’t have)x 3

  • Burpeesx 3

  • Skaters x 3

  • KB Swings x 3

  • Battle Ropes into Squat Jumps x 3

  • Rest 1 min… Repeat for 3 rounds total

  Thursday(6/4/20): Legs

  • Warm-Up Light Walk

  • Banded Gobles Squat: 15 reps of 3 sets Super Set Walking Lunges: 10 reps (ea. leg) of 3 sets

  • DB Hip Thrust: 15 reps of 3 sets

  • DB Frog Pumps Super Set One Leg Bridge: 10 reps each leg of 3 sets

  • DB Sumo Squat: 10 reps of 3 sets

  • DB Banded RDL (Deadlift): 10 reps of 3 sets Super Set Slide or Ball Curls: 10 reps of 3 sets

  • 100 standing calves w/ least amount rest

  Friday (6/5/20): YOGA

  Saturday: (6/6/20): Shoulder + Arms

  • Wall Balls: 30 sec/ Punches: 30 sec/ Rest 1 min

  • Standing Shoulder Press: 15 reps of 3 sets

  • DB Lateral Raise: 15 reps of 3 sets Super Set Bent Lateral Raise: 10 reps of 3 sets (half way)

  • Seated Around the Worlds: 8 reps of 3 sets

  • Reverse Crunches: 15 reps of 3 sets

  Sunday: (6/7/20)Rest