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 (3/23/20): Full Body-Posterior

  • Warm- Up: Light Walk

  • 30 sec Battle Ropes Super Set 1’ Punches/ Rest 1 min

  • Bent Over Band Fly or DB Horizontal Row: 30 reps of 3 sets Super Set DB Rev Flyes: 10 reps of 3 sets

  • DB Pullover: 15 reps of 4 sets Super Set One Arm Straight Arm Band Pulldown: 12 reps of 4 sets

  • Ball Leg Curl or Slides: 15 reps of 3 sets Super Set Band Good Morning: 30 reps of 3 sets Super Set Superman: 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:(3/24/20) Full Body- Anterior

  • Warm- Up: Light Walk

  • Push-Up: 10 reps of 3 sets

  • Sternal Band Flies: 30 reps of 3 sets Super Set DB Front Raise: 10 reps of 3 sets

  • Ball or Bench Incline Fly: 12 reps of 3 sets Super Set Lat Pulldown: 21 reps of 3 sets

  • Modified Leg Extension: 15 reps of 2 sets

  • DB Goblet Squat into Forward Lunge: 10 reps of 3 sets

  • DB Weighted Sit-Up w/ Shoulder Press: 15 reps of 3 sets

    Wednesday: (3/25/20): Cardio Circuit Tabata

  • 20 sec Work/ 10 Sec Rest

  • Battle Ropes: (Use DB if you don’t have)x 3

  • 10 High Knees into 2 Burpees x 3

  • Push-Up into Mountain Climber x 3

  • KB Swings x 3

  • Battle Ropes into Squat Jumps x 3

Thursday(3/26/20): Full Body-Posterior

  • Warm-Up Light Walk

  • 20 sec burpees/ 40 sec rest

  • Banded Pull Apart: 30 reps of 2 sets

  • One Arm DB Row Dropset: 8/10/12

  • Standing DB Skull Crusher: 10 reps of 3 sets Super Set Tricep Band Pushdown: 20 reps of 3 sets

  • DB Hip Thrust: Dropset: 10/10/10

  • Lunges: 20 reps of 3 sets

  • Seated Calves: 20 reps of 3 sets

Friday (3/27/20): Cardio Circuit

  • 30 Banded Adductors Super Set 30 Banded Hip thrust x 3

  • 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 ROUND5’ Warm-Up

Rest 60 SECONDS BETWEEN EACH ROUND

Saturday: (3/28/20): Full Body-Anterior

  • Wall Balls: 30 sec/ Punches: 30 sec/ Rest 1 min

  • Flat Bench Press: 10 reps of 3 sets

  • DB Lateral Raise Dropset: 12/10/8 Superset Bent Lateral Raise: 10 reps of 3 sets (half way)

  • Clean Press: 8 reps of 2 sets

  • Ab Toe touches: 20 reps of 3 sets

Sunday: (3/29/20)Rest

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