Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Squats: 3×8, 1×6 (heavy weight)
Barbell Split Squats: 3×10, 1×8 (same as squats)
Barbell Standing Calf Raise: 3×30 (same as squats)
*Dumbbell Bench Cross Over: 3×10 (light weight)
Dumbbell Straight Leg into Squat: 3×15 (medium weight)
Barbell Glute Bridge: 3×12 (heavy weight)
Glute Bridge with Feet on Bosu: 3×20
One Leg Glute Bridge on Bosu: 3×10
I recommend stretching and foam rolling for 10-15 minutes once finished.
*With one foot on bench, step up and over with the other foot, crossing behind elevated foot and touching the floor on the opposite side. Return to start, that’s one rep. Complete 10 reps on both sides. Hold a dumbbell in each hand at your shoulders.
**Superset: Perform the second exercise immediately after the first without resting in between.
Pin the graphic below for quick reference during workout.
Do you need to exercise everyday? I do because I love it but no you don’t. On the rare times when I skip a day or several days it’s not the end of the world. A few missed days, a few “cheat meals,” a few days of something different aren’t going to derail your progress. It really is about balance.
This weekend I didn’t workout at all. Instead, Derek and I spent Saturday and a few hours on Sunday shopping for a new sofa. By the time we were finished on Saturday I was wiped. We walked around a lot (does that count as exercise?) and when we were done I was ready to sit down, re-hydrate, and chill out. On Sunday I had lots of meal prepping and house stuff and decided to skip the gym. And that’s all ok!
Now on Monday I’m ready to get back in the gym, I’m really looking forward to it!
On a Side note, we didn’t buy a sofa but brought home some fabric samples to test in our living room. We’ll most likely buy one next weekend and I’m so excited. We’ve had a hand-me-down for 7 years now so I’m ready to be an adult and buy our own. 🙂