Legs + Glutes

Happy Monday! I’m super excited to announce that today I’m launching my new website, www.laurakseibel.com. To celebrate, I’m sharing a few of my favorite healthy recipes that I know you and your family will love. Be sure to head on over and check them out. Remember to sign up for my mailing list to continue receiving daily workouts, healthy recipes, and healthy living/workout tips.

I’ll be deleting this site later in the week but for now, here’s one last workout….

Warm-up: Stair Master for 10 minutes at level 5. Stretch

Seated Leg Press with High Foot Placement: 3×8 (heavy weight)
*Superset with
Calf Press: 3×15 (same weight)

Seated Leg Press with Low Foot Placement: 3×12 (medium weight)
Superset with
Calf Press: 3×15 (same weight)

Dumbbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Superset with
Dumbbell Side Split Squats: 3×10 (same weight)

Cable Squatted Walk Out and Back from Cable Stack: 3×5 steps out and back (medium weight)
Superset with
Cable Pull Through: 3×12 (medium weight)

Stair Master 15 minutes: Minutes 0-13 at level 8 then two minute cool down.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

*Perform the second exercise immediately after the first without resting in between.

Legs + Glutes

Warm up: Treadmill for 10 minutes at 2.5mph/5% incline. Stretch

Barbell Squats: 3×8 (heavy weight)

Barbell Split Squats: 3×8 (same weight as squats)

Circuit 1
Barbell Curtsy Lunges: 3×10(medium/heavy weight)
Barbell Straight Leg Deadlifts: 3×15 (same weight as curtsy lunges)
Pop Squats: 3×15

Circuit 2
Landmine Squats: 3×15(medium weight)
Standing Calf Raises with Plates: 3×20(medium/heavy weight)
Wall Sits: 3×30 seconds

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Arms + Abs

Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch

EZ Bar Skull Crushers: 2×10 (heavy weight), 1×12 (5lb less), 1×15 (5lb less)
Superset with
Alternating Bicep Curls: 3×8 (heavy weight), 1×10 (10lb less)

Preacher Curl: 3×12 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Cable Reverse Grip Tricep Pull Down with Straight Bar: 2×10 (heavy weight), 1×12 (5lb less)

Cable Rope Hammer Curl: 1×10, 2×8 (heavy weight)
Superset with
Cable Rope Overhead Extension: 3×10 (medium weight)

*Standing Repeater Knee with Kettlebell: 3×15 (medium weight)
Superset with
Standing Kettlebell Windmill: 3×10 (same weight)

Sit-Up with Elbow to Opposite Knee: 3×10 (light weight)
Superset with
Extended Plank: 3×1 minute

Weighted Sit-Ups: 3×15 (medium weight)
Superset with
Elevated Bicycle Crunches: 3×15

*Perform this like the repeater knee movement in a step class without a step and slightly bent over.

Pin the graphic below for quick reference during your workout.

Back

Warm-up: Elliptical at slow pace for 10 minutes. Stretch

Deadlifts: 3×6 (10lb more than last week), 3×6 (10lb less), 3×8 (10lb less)

One Arm Dumbbell Row: 2×10, 1×8 (heavy weight), 2×10 (15lb less)

Wide Grip Lat Pull Down: 3×8 (10lb more than last week)
*Superset with
Reverse Grip Lat Pull Down: 3×8 (10lb more than last week)

ISO Row: 3×10 (medium weight)

Row machine for 10 minutes at moderately fast pace.

*Superset: Perform the second exercise immediately after the first without resting in between.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Chest + Shoulders

Warm up: Barbell Flat Bench Press: 1×15 reps (light weight)
Stretch Chest and Shoulders

Barbell Flat Bench Press: 3×8 (heavy weight)

Seated Dumbbell Shoulder Press: 2×8 (heavy weight), 2×8 (medium weight)

Dumbbell Pullover: 3×10  (heavy weight)
*Superset with
Seated Reverse Dumbbell Fly: 3×15 (light weight)

Flat Bench Fly: 3×10 (medium weight)
Superset with
Standing Barbell Upright Rows: 3×12 (light weight)

Incline Dumbbell Bench Press: 3×8 (heavy weight)
Superset with
Standing Bent Arm Side Raise: 3×12 (medium weight)

*Superset: Perform two exercises in a row without resting in between

Pin the graphic below for quick reference during workout.

Legs + Glutes

Warm-Up: Stair master for 10 minutes at a moderately slow pace. Stretch

Circuit 1
Bench Hop Overs: 3×20
Barbell Front Squats: 3×10 (medium/heavy weight)
Dumbbell Back Lunges: 3×10 (medium/heavy weight)

Circuit 2
Dumbbell Bulgarian Split Squats: 3×8 (heavy weight)
Barbell Straight Leg Deadlifts: 3×12 (medium/heavy weight)
Barbell Side Split Squats: 3×10 (medium weight)

Circuit 3
Burpees: 3×10
Dumbbell Squatted Alternating Foot Raises: 3×20 (medium weight)
Banded Donkey Kicks: 3×20

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Legs + Glutes

Warm-Up: Stair climber for 10 minutes at slow pace. Stretch

Barbell Squats: 3×8 (heavy weight)

Barbell Split Squats: 3×8 (same weight as squats)

Barbell Standing Calf Raises: 3×20 (same weight)

Circuit 1
Lying Hamstring Ball Roll In: 3×15
Squat Jumps: 3×15
Barbell Side Split Squats: 3×12 (medium weight)

Stair climber for 10 minutes at moderate pace.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

 

Arms + Abs + Cardio

Circuit 1
Dumbbell Hammer Curls: 3×15 (medium weight)
Tricep Push-Ups: 3×10
Mountain Climbers: 3×30
Dumbbell Russian Twists: 3×20 (medium weight)

Circuit 2
Barbell Bicep Curls: 3×10 (medium weight)
Dumbbell Overhead Extension: 3×12 (medium weight)
Dumbbell Jack Knife: 3×15 (light weight)
Burpees: 3×15

Circuit 3
Dumbbell Wide Curls: 3×12 (medium weight)
Bent Over Dumbbell Kick Backs: 3×12 (light weight)
Plank Hip Dips: 3×20
High Knees: 3×30

Pin the graphic below for quick reference during workout.

This workout is wildly popular on Pinterest  so I thought I’d post it again. I love that there are only 3 circuits and it looks simple but it’s actually challenging! It’ll keep your heart rate elevated throughout and leave you with a satisfying muscle burn.

Active Wear Details:
Top: Victoria’s Secret
Leggings: Forever21

Back

Warm-up: Elliptical at slow pace for 10 minutes. Stretch

Deadlifts: 3×8 (heavy weight, same as last week), 3×8 (10lb less), 3×8 (10lb less)

Sumo Deadlifts: 3×8 (medium weight)

One Arm Dumbbell Row: 3×8 (heavy weight), 2×10 (15lb less)

Wide Grip Lat Pull Down: 3×10 (same weight as last week)
*Superset with
Reverse Grip Lat Pull Down: 3×10 (same weight as last week)

Bent Over Barbell Rows: 3×10 (medium weight)

Row machine for 10 minutes at moderately fast pace.

*Superset: Perform the second exercise immediately after the first without resting in between.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Chest + Shoulders Circuits

Circuit 1
Push-Ups: 3×15
Bent Over Rear Delt Fly: 3×12 (medium weight)
High Knees: 3×30

Circuit 2
Decline Push-Ups: 3×15
*Dumbbell Modified Burpee into Shoulder Press: 3×10 (medium/light weight)
Front Plate Raise: 3×12 (medium weight)

Circuit 3
Incline Push-Ups: 3×15
Dumbbell Bent Arm Side Raise: 3×12 (medium weight)
Skaters: 3×20

*Holding a dumbbell in each hand, perform a burpee without the push-up. After jumping legs in and out, come to standing instead of a jump then raise arms overhead into a shoulder press.

Pin the graphic below for quick reference during workout.