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 (5/4/20): Glute, Hamstrings+ Abs

  • Warm- Up: Light Walk

  • Plank side to side: 45 seconds of 4 sets

  • Split Squat: 10 reps of 3 sets (ea. side)

  • Leg Curl with feet holding DB: 15 reps of 4 sets Super Set Band Good Mornings: 15 reps of 4 sets

  • Static Hold Wall Squat (Band at thighs doing in & outs) 30 secs of 4 sets Super Set Glute Bridge from Floor w/ ft. elevated: 12 reps of 4 sets

  • Slider Mountain Climbers: 10 reps of 3 sets Super Set Pike Ups: 10 reps of 4 sets

Tuesday:(5/5/20) Shoulders + Chest

  • Warm- Up: Light Walk

  • Band Y- Raise: 10 reps of 4 sets Super Set Plate Front Raise: 10 reps of 4 sets

  • DB Arc Raise: 10 reps of 4 sets Super Set Shoulder Press: 10 reps of 4 sets

  • Chest Supported Band Reverse Flyes: 10 reps of 4 sets Super Set Push-Up: 7 reps of 4 sets

  • DB Chest Flyes: 10 reps of 3 sets Super Set Lying Leg Raise (Static hold with arms up): 10 reps of 3 sets

Wednesday: (5/6/20): Yoga

Thursday(5/7/20): Posterior

  • Banded Bilateral HipThrust: 10 reps of 4 sets Super Set Weighted Hip Thrust: 10 reps of 4 sets

  • Banded Pull Down: 10 reps of 4 sets Super Set DB Back Rows: 10 reps of 4 Sets

  • Dips: 15 reps of 4 sets Super Set Hip Thrust: 10 reps of 4 sets

  • Band DB Plank Rows: 10 reps of 3 sets

  • Seals: 10 reps of 3 sets Super Set Leg Curl Slides: 10 reps of 3 sets

  • Band Bicep Curl: 10 reps of 4 sets

Friday (5/8/20): Anterior

  • Band Flyes: 10 rep of 4 Sets Super Set Svend Press: 10 reps of 4 sets

  • DB Goblet Squat: 10 reps of 4 sets Super Set Seated Band Leg Extension: 12 reps of 4 Sets ( ea. leg)

  • Shoulder Lateral Raise: 10 reps of 4 sets Super Set Band Upright Row: 10 reps of 4 sets

  • Banded Tricep Pushdown: 10 reps of 4 sets Super Set Diamond Push-Up: AMRAP of 4 sets Super Set Dips: 10 reps of 4 sets

Saturday: (5/9/20): Rest

Sunday: (5/10/20):Happy Mother’s Day

Try out this fun workout with mom!

Weekly WorkoutsMonika Paezposterior chain, anterior chain, leg, leg extension, chest, shoulder, abs, booty, free workouts, workouts at home, free weekly workouts, workouts at home for women, push-up, band workout, back workout, plank, core, monika paez, miami trainer, online coach, fit with asd, the daily burn, plank row, squat, hip thrust