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
Monday(8/24/20): Legs 25’ Cardio
One Leg Banded Hip Thust: 20 reps of 3 sets (
Reverse Banded Lunge to Kickback 20 reps of 3 sets
Pause Squats : 4x21/15/12/10 ( Weight increases as reps lower) Super Set Sumo Squat 15 reps of 3 sets
Kneeling Hip Thrust: 15 reps of 3 sets
Tuesday(8/25/20): Shoulders, Biceps + 7’ HIIT (7 sets: 20 sec work+ 45 sec rest)
5’ Jog
Shoulder Press: 10 reps of 3 sets
Wide Bice Curl: 12 reps of 3 sets Super Set Barbell Bicep Cur into Front Raise 12 reps of 3 sets
Russian Twist w/ Press : 20 reps of 3 sets Super Set Pike Push-Up 8-10 reps of 3 sets
Rear Delt Fly Machine: 10 reps of 3 sets Super Set Rope Face Pulls:10 reps of 3 sets
Wednesday (8/26/20): Active Rest Day (Rollerblade, Tennis, Walk the dogs, Swim Leisurely)
Thursday(8/27/20): Full Body
100ft Lunges
3-4 rounds
12 American KB Swings
12 Pop Squats
12 ea. side Lateral Slide Lunge
12 Chest Press + Leg Raise
1 Minute Planks
1 Minute High Knees
Friday(8/28/20): Chest, Tricep, Back + Stretch
1 Push-Up, 1 Diamond Push-Up, 1 Renegade Row
2 Push-Up, 2 Diamond Push-Up, 2 Renegade Row
3 Push-Up, 3 Diamond Push-Up, 3 Renegade Row
4 Push-Up, 4 Diamond Push-Up, 4 Renegade Row
5 Push-Up, 5 Diamond Push-Up, 5 Renegade Row
6 Push-Up, 6 Diamond Push-Up, 6 Renegade Row
7 Push-Up, 7 Diamond Push-Up, 7 Renegade Row
8 Push-Up, 8 Diamond Push-Up, 8 Renegade Row
9 Push-Up, 9 Diamond Push-Up, 9 Renegade Row
10 Push-Up, 10 Diamond Push-Up, 10 Renegade Row
Saturday(8/29/20): Fasted Cardio 30’
Sunday(8/30/20): Rest Day