Legs & Glutes

Warm-up: 10 Body weight squats/10 body weight split squats/50 jumping jacks/50 jump rope. Complete 3x

Circuit 1
Weighted Pistol Squats: 3×10 (medium weight)
Goblet Squats: 3×15 (medium weight)
*Repeater Leg on Bench: 3×15 (each side)

Dumbbell Bulgarian Split Squats: 3×10 (light weight)

Lying Side Leg Lift with Resistance Band Around Lower Thigh: 4×20 (each side)

Standing Calf Raise Machine: 3×30 (medium weight)

Seated Calf Raise Machine: 3×15 (medium weight)

Stair master for 10 minutes at level 10

Stretch

*This move is the step class repeater leg move on a bench instead of a low riser like in a class

 

 

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Arms/Abs/Cardio

Warm-up: On assisted pull-up/dip machine, assisted bicep pull-ups 1×20, assisted dips 1×20

EZ Bar Skull Crushers: 3×10 (heavy weight)
Superset with
Alternating Dumbbell Curls: 3×8 (heavy weight)

Close Grip Barbell Press: 3×10 (heavy weight)
Superset with
Dumbbell Curls with *Wrist Rotation: 3×10 (medium weight)

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

Skaters: 3×15 (each side)
Superset with
In Extended Plank Position, Knee to Opposite Elbow: 3×15

High Knees: 3×30
Superset with
Bicycle Crunches: 3×15

Burpies: 3×10
Superset with
Sit-Ups Sitting on Round Side of Bosu Holding Weight Overhead: 3×15 (light weight)

*See example of this exercise on Instagram video

Back

Warm-up: walk on treadmill for 10 minutes at 3mph/3.5% incline. Stretch back and legs

Deadlifts: 3×6 (heavy weight), 2×8 (take 20lb off bar)

One Arm Dumbbell Row: 3×8 (heavy weight), 1×8 (5lb less)

Cable Straight Arm Pulldown: 3×15 (medium weight), 1×20(light weight)

Seated Row with Wide Grip Attachment: 2×8 (heavy weight), 2×8 (10lb less)

Wide Grip Lat Pulldown: 4×10 (medium heavy weight)
Superset with
Reverse Close Grip Pulldown: 4×10 (5lb heavier)

Stair master 15 minutes at level 8, alternating between 1 minute forward, 1 minute walking up sideways.

Stretch

Stret

Chest/Shoulders/Abs

Warm-up: dumbbell bench press 1×20, Dumbbell front raise 1×10, dumbbell side raise 1×10. Light weight

Dumbbell Bench Press: 3×8 (heavy weight)
Superset with
Mountain Climbers: 3×30

Dumbbell Pullover: 3×10 (medium/heavy weight)
Superset with
Mountain Climbers: 3×30

Dumbbell Fly: 2×12, 1×10 (medium weight)
Superset with
Mountain Climbers: 3×30

Seated Dumbbell Press: 3×10 (medium weight)

Circuit 1
Extended Toe Touch: 3×20
Bent Over Dumbbell Fly: 3×12 (medium weight)
Push-ups: 3×10

Circuit 2
Dumbbell Front Raise: 3×10 (medium weight)
Dumbbell Side Raise: 3×10 (medium weight)
Push-ups: 3×10

Legs & Glutes

Warm-up: Walk on the treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Kneeling Squats: 3×10 (heavy weight)
Superset with
Barbell Romanian Deadlifts: 3×10 (same weight)

Barbell Hip Thrusts: 3×10 (heavy weight)
Superset with
Bench Straddle Jumps: 3×12

Seated Calf Raise: 3×12, 2×10,1×8 (heavy weight)

Banded Wall Sits with Alternating Foot Tap to the Side: 3×20 (each side)
Superset with
Banded Wall Sits with Alternating Foot Tap to the Front: 3×20 (each side)

Holding Medicine Ball, Banded Squats with Side Kick Out and Overhead Press at the Top
of the Squat: 3×15 (each side)
Superset wtih
Jump Squats: 3×20 (without band)

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

Legs & Glutes

Warm-up: walk on treadmill for 10 minutes at 3mph/3% incline. Stretch legs

Barbell Split Squats: 3×8 (heavy weight), 2×8 (take off 10lbs)

Seated Leg Press: 3×8 (heavy weight)

Dumbbell Walking Lunges: 3×10
Superset with
Jump Squats: 3×10

Fire Hydrant with Resistance Loop Band Around Lower Thighs: 3×20 (each leg)
Superset with
Side Lying Leg Lift with Resistance Loop Band Around Lower Thighs: 3×20 (each leg)

Standing Calf Raise Machine (or with Barbell): 3×15 (heavy weight)

Push/Pull sled loaded with 1 1/2x body weight: 3x

Stretch and foam roll 10-15 minutes

Arms/Abs/Cardio

Warm-up: High cable bicep curls 1×15 (light weight), one arm tricep cable pull down 1×15 (light weight). Stretch

High Cable Bicep Curl: 3×10 (medium weight)
Superset with
One Arm Tricep Cable Pull Down: 3×10 (medium weight)

Straight Bar Cable Bicep Curl: 2×12 (heavy weight), 2×10 (medium weight)

Cable Horizontal Tricep Extension: 3×15 (light weight)

Weighted Decline Sit-Ups: 3×15 (light weight)

*Toe Taps with Ankle Straps Attached to Low Cable: 3×15 (light weight)

Plank with Forearms on Flat Side of a Bosu Ball: 3×1 minute
Superset with
Weighted Sit-Ups with Elbow to Opposite Knee: 3×10 (light weight)

Stair Master for 10 minutes: minutes 1-5 at level 10, minutes 5-10 level 11.

*See Instagram for video of this exercise