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

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

Monday (4/13/20): Arms

  • Warm- Up: Light Walk

  • Barbell Upright Row: 10 reps of 3 sets Super Set Barbell Front Raise: 10 reps of 3 sets Super Set Band Chest Supported Flyes: 10 reps of 3 sets

  • One Arm Band Lateral Raise: 10 reps of 4 sets

  • Barbell Row 21s: 7 reps lower half, 7 reps to half, 7 reps all of 3 sets

  • Staggered Push-up: 10 reps of 3 sets Super Set Skull Crusher into CG Press: 10 reps of 3 sets Super Set Dips; 10 reps of 3 sets

  • Band Ab Crunch: 20 reps of 4 sets

Tuesday:(4/14/20) Full Body- Anterior

  • Warm- Up: Light Walk

  • One Leg Reverse Slide w/ Shoulder Press: 10 reps (ea. side) of 4 sets

  • Incline Push-Up: 10 reps of 3 sets Superset Flat DB Press: 10 reps of 4 sets

  • Band High Curl: 12 reps of 4 sets Super Set Broom DB Hammer Curl: 12 reps of 4 sets

  • DB Hack Squat: 10 reps of 3 sets Super Set DB Elevated Squat: 12 reps of 4 sets

  • Barbell Front Raise 12 reps of 3 sets Super Set Barbell Upright Row: 12 reps of 3 sets

    (workout inspired by Chanel Colette)

    Wednesday: (4/15/20): Cardio Circuit Tabata

  • 4 Laps 45 sec work/ 15 sec rest.

  • Punches Super Set Frog Squats Super Set Jumping Jack x 4

  • * REST 1 MIN- AFTER ALL 4 SETS ARE COMPLETED

  • Jump Lunge Super Set Sit-up into Bridge Super Set Dips x 4

  • * REST 1 MIN- AFTER ALL 4 SETS ARE COMPLETED

  • Slider Push-Up Supeer Set TRX Squat Jumps Super Set Bicycle Abs x 4

  • REST 1 MIN- AFTER ALL 4 SETS ARE COMPLETED

Thursday(4/16/20): Posterior

  • Warm- Up: Light Walk

  • 4x30 sec Plank Jacks Super Set 4x30 sec Mountain Climbers

  • DB Band Good Mornings: 20 reps of 4 sets

  • Barbell RDL (can use DB or Broom): 12 reps of 4 sets Super Set Barbell Good Mornings: 12 reps of 4 sets

  • Band Tricep Pulldown: 15 reps of 4sets

  • Slider Leg Curls: 10 reps of 4 sets

  • Band Ab Crunch: 20 reps of 4 sets

    Friday (4/17/20): Anterior

  • Alternating Flat Chest Press: 10 reps(ea. arm) of 4 sets

  • DB Lateral Raise: 10 reps of 4 sets Super Set Standing Around the World: 10 reps of 3 sets

  • Seated Arnold Press: 10 reps of 4 sets Super Set Low Cable Face Away Bicep Curl: 10 reps of 3 sets

Saturday: (4/18/20): Rest

Sunday: (4/19/20):Rest

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