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 (3/30/20): 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:(3/31/20) 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: (4/01/20): 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(4/02/20): 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 (4/03/20): YOGA

Saturday: (4/04/20): 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: (4/05/20)Rest

Fitness, Weekly WorkoutsMonika Paezleg press, anterior, shoulder, shoulder press, leg curl, bands, hip thrusts, burpees, cardio, dumbells, at home workouts, stay at home, stay at home workouts, quarantines workouts, covid19 workout, workouts for women at home, dumbbell only workout, band workout, lose weight, weight loss tips, workouts for women, weekly workouts for women, free workouts for womenComment