Legs & Glutes

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

Seated Leg Press: 2×10, 1×8 (heavy weight), 1×10 (20lb less)

Barbell Hip Thrusts off Bench: 3×10 (heavy weight)
Superset with
Barbell Romanian Deadlifts: 3×10 (heavy weight)

Circuit 1
Bench Jump Over: 3×15
Burpies: 3×10
Dumbbell Reverse Lunge into Leg Up: 3×10 (medium weight)

Standing Calf Machine (or with BB or DB): 3×20 (heavy weight)

Seated Calf Raise: 3×12 (heavy weight)

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

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Legs & Glutes

Warm-up: 10 squats/10 jump squats/10 split squats/20 toe touches against a medicine ball. Complete 3x. Stretch

Barbell Split Squats: 1×8 (heavy weight), 2×8 (10lb less)

Seated Leg Press: 4×10 (heavy weight)

Circuit 1
Dumbbell Side Step Up onto Bench: 3×10 (medium weight)
*Kettlebell Swing with Jumping Jack: 3×15 (medium weight)
Alternating Split Squat Jumps: 3×15

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

Seated Calf Raise: 3×10 (heavy weight), 1×10 (20lb less)

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

*Video of this exercise posted on Instagram on July 2, 2017

 

 

Arms/Abs/Cardio

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

Dumbbell Skull Crushers: 1×10,2×8 (heavy weight)
Superset with
Hammer Curls: 3×6 (heavy weight)

Concentration Curls: 3×8 (heavy weight)
Superset with
Weighted Dips Off Bench: 3×10 (medium weight)

Close Grip Barbell Curl: 3×8 (heavy weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Lying Leg Lifts: 3×15
Superset with
Side Jack Knife: 3×15

Reverse Crunch: 3×15
Superset with
In Plank Position, Knee to Opposite Elbow: 3×15

HIIT on treadmill or 15 minutes: alternate between 3mph for 1 minute and 8+mph for 30 seconds

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 3×6, 2×5 (heavy weight), 1×8, 2×6 (20lb less)

T-Bar Row: 4×10 (medium weight)

Lat Pull Down with Close Grip Attachment: 3×12 (heavy weight)

ISO Row with Neutral Grip: 3×10 (medium weight)

Two Arm Cable Lat Pull Down: 1×8 (heavy weight), 1×10, 1×8 (10lb less)

Banded Pull-ups (or on assisted pull-up machine): 3×5 with pause at the top

Stair Master: Minutes 0-10 at level 8, minutes 10-14 at level 9, minute 14-15 at level 10. One minute cool down.

Stretch

Chest/Shoulders/Abs

Warm-up: Incline dumbbell bench press 1×20 (light weight), standing dumbbell side to front raise 1×10 (light weight). Stretch

Circuit 1
Incline Dumbbell Press: 3×10 (heavy weight)
Standing Weight Side Bend: 3×15 (medium weight)
Standing Dumbbell Shoulder Press: 3×10 (light weight)

Circuit 2
Dumbbell Incline Fly: 3×12 (medium weight)
Mountain Climbers: 3×30
Dumbbell Side Raises: 3×10 (medium weight)

Circuit 3
Dumbbell Flat Bench Press: 3×8 (medium weight)
In and Out Crunches on Bench: 3×15
Standing Car Driver with Plate: 3×12 (medium weight)

Standing Around the World: 3×10 (light weight)
Superset with
Push-ups: 3×10

Run one mile at 6+ mph.

Stretch

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Seated Leg Press: 3×10 (heavy weight)

Circuit 1
*Dumbbell Step Up onto Bench into Back Lunge: 3×10 (medium weight)
Burpies: 3×10
Barbell Romanian Deadlifts: 3×10 (heavy weight)

Dumbbell Walking Lunges: 3×10 (each way, medium weight)
Superset with
Wall Ball Squat Throw: 3×10 (light weight)

Circuit 2
Glute Crossover: 3×15
Squat Jumps: 3×10
Glute Bridge with Elevated Feet on Wall: 3×15

*Video of this exercise posted on Instagram on November 6, 2016

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

Legs & Glutes

Warm-up: Banded straight leg donkey kicks/Banded fire hydrants/Banded side lying leg lift: 3×10. Stretch

Circuit 1
Weighted Glute Bridge with Barbell: 3×15 (heavy weight)
Goblet Squat with Pulse at Bottom of Rep: 3×10 (heavy weight)
Squat Jumps: 3×15

Circuit 2
Box Jumps: 3×10
Step Up onto Box: 3×10
Dumbbell One Leg Romanian Deadlift: 3×10 (medium weight)

Circuit 3
Cable Glute Kickback: 3×15 (light weight)
Low Cable Side Kick into Squat: 3×10 (light weight)
Low Cable Inner Kick: 3×15 (light weight)

Standing Calf Raise Machine (or use barbell/dumbbells): 3×15 (heavy weight)

Seated Calf Raise Machine: 3×12 (heavy weight)

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