WEEKLY WORKOUT

Here is this week’s workout routine: Since Monday is a holiday you can take it off and just push everything back a day.

• DISCLAIMER: Always consult with a doctor before beginning any physical program

  • Dropset: Lower weight with each set.

Monday (11/16/20): Back

• Seated Back Rows Super Set w/ Lat Pulldowns: 4 x 15

• One Arm DB Row Super Set w/ Face Pulls (Triangle Attachment) 4x12

• Seated Rows (Triangle Attachment/ dropset) 4x15/15/20/20

• Lat Pulldowns (Triangle Attachment) Super Set Reverse DB Fly 4x15

• DB Laterals 1x100 (Nonstop)

Tuesday(11/17/20): HIIT Cardio & Abs

Round 1:

• Stand Knee Twist: 45 seconds work/ 15 seconds rest

  Super Set

• Reverse Plank Crab Reach: 45 seconds work/ 15 seconds rest

  Super Set

• Pop Squat w/ Alt Hands: 45 seconds work/ 15 seconds rest

  Repeat for 3 times Total

Round 2:

• Side Shufflet: 45 seconds work/ 15 seconds rest

  Super Set

• 2 Plank Jacks +2 Jumping Jacks: 45 seconds work/ 15 seconds rest

  Super Set

• Kneeling Hip Thrusts: 45 seconds work/ 15 seconds rest

  Repeat for 3 times Total

Round 3:

• Straight Leg Twistt: 45 seconds work/ 15 seconds rest

  Super Set

• V-sit Twist: 45 seconds work/ 15 seconds rest

  Super Set

• Bent Knee Tucks: 45 seconds work/ 15 seconds rest

  Repeat for 3 times Total

Wednesday(11/18/20): Biceps, Triceps, Legs

• Lunges: 100ft

• Leg Extensions: 4x15 Super Set Barbell Bicep Curl 4x21

• Leg Press: (25 ft together, 25 normal stance) Super Set Tricep Pulldown: 4x50

• Smith Machine Squat: 4x50 Super Set Preacher Curl Machine 4x12

• Calves on Leg Press (No Weight) 4x To Failure

• Tricep Kickbacks w/ DB: 100 Total (in as little sets as possible)

• Leg Curls: 4x21

Thursday(11/19/20): Legs

• Lunges: 100ft

• Smith Machine Squats Superset Leg Press6x 50/35/21/5/5/5 (increasing weight w/ each set)

• Leg Extension: 6x50/35/21/5/5/5 (increasing weight w/ each set)

• Leg Curls:6x35/21/15/12/12/12 (increasing weight w/ each set)

Friday (11/20/20): Take your favorite Group Fitness class!

Saturday (11/21/20): Active Rest day (Walk your dogs, play tennis, roller blade)

Sunday(11/22/20): Rest Day

FREE CHALLENGE for November!!!