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 (3/16/20): Legs+ 30’ Cardio

  • 5’ Warm-Up

  • Banded Adductors ( 10 leaning forward, 10 straight, 10 leaning back): 30 reps of 30 sets Super Set Ankle Weight or Banded Kickbacks: 20 reps of 3 sets Super Set Weighted Frog pumps: 20 reps of 3 sets

  • 30 Jumping Jacks

  • Goblet Squat: 15 reps of 4 sets Super Set One Leg Glute Bridge from Floor: 20 reps of 4 sets

  • 30 Jumping Jacks

  • Curtsy Lunge: 10 reps of 4 sets Super Set Good Mornings: 15 reps of 4 sets

  • 30 Jumping Jacks

Tuesday:(3/17/20) Upper Body+ 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-up

  • Chest Press on Bosu Ball (or floor): 15 reps of 4 sets Super Set Push-Ups: 15 reps of 4 sets

  • Svend Press w/ Wall Squats (use Bosu ball if you have): 20 reps of 3 sets Super Set Dips: 20 reps of 4 sets

  • Standing DB Skull Crusher: 12 reps of 3 sets Super Set Lat Pulldown: 21 reps of 3 sets

  • DB Shoulder Press: 21 reps of 3 sets Super Set Band Push Downs: 30 reps of 3 sets

Wednesday(3/18/20): Legs

  • 5’ Warm-Up

  • 100 Lunges

  • Weighted Walking Lunges : 20 reps +10 of 3 sets(do 20 weighted, drop the weight & do 10 more) Super Set Jump Lunge: 20 reps of 3 sets

  • Split Squat : 10 reps of 3 sets Super Set Ball Leg Curl or Slides: 15 reps of 3 sets

  • Bodyweight Squats: 20 reps of 4 sets Super Set Jump Squat: 20 reps of 4 sets

  • KB Swings : 40 seconds of 3 sets Super Set BodyWeight Standing Calf Raises: 50 reps of 3 sets

  • Ball PIke Abs (or use slides or towel): 10 reps of 3 sets

Thursday(3/19/20): Upper Body

  • 5’ Warm-Up

  • Banded bent Over Rows: 15 reps of 2 sets Super Set Banded Front Raise: 15 reps of 2 sets

  • Band Pull-Aparts: 15 reps of 3 sets

  • Renegade Row: 10 reps of 3 sets Super Set DB Pullover: 15 reps of 3 sets

  • DB Bent Over Flyes: 15 reps of 3 sets

  • Seated Single Around the World: 10 reps of 3 sets Super Set Poliquin DB lateral Raise:10 reps of 3 sets

  • Seated DB Overhead Press: 10 reps of 3 sets Super Set One Arm row: 10 reps (each side) of 3 sets

  • Dumbbell Seated Front Raise: 10 reps of 3 sets Super Set DB Hammer Curls: 10 reps of 3 sets

Friday (3/20/20): Legs

  • 5’ Warm-Up

  • 100 Lunges

  • Body weight Squats: 50 reps of 2 sets

  • Weighted Band Squats : 20 reps of 3 sets Super Set DB Hip Thrusts: 15 reps of 3 sets Super Set Stationary In Place Lunge Pulses: 10 each leg of 3 reps

  • DB RDL: 10 reps of 3 sets Super Set Banded Monster Walk: 30 reps of 3 sets

  • Reverse Banded Hypers on Ball (or Supermans): 10 reps of 3 sets

OR

3 ROUNDS

  • Push-Ups: 10

  • Plank w/ Jumping Jacks: 15

  • Leg Raise: 10

  • Walking Lunges: 12

  • DB Squat to OHP:15 or Cleans

  • Burpee: 8

Rest 60 SECONDS BETWEEN EACH ROUND

Saturday: (3/21/20) Rest

Sunday: (3/22/20)Rest

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