Back

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

Barbell Deadlifts: 4×5 (heavy weight), 3×6 (10lb. less), 2×8 (10lb less)

Sumo Deadlifts: 2×8 (medium-light weight)

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

Straight Arm Cable Pulldown: 3×10 (medium weight)

Lat Pulldown with Close Grip Handle: 2×10, 1×8 (heavy weight), 1×10 (medium weight)

Stair Master for 10 minutes at level 10 with 1 minute cool down.

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

Chest/Shoulders/Abs

Warm-up: Dumbbell incline bench press 1×20 (light weight), DB side raise 1×10 (light weight), DB front raise 1×10 (light weight). Stretch

Dumbbell Incline Bench Press: 3×10 (heavy weight)

Dumbbell Flat Bench Press: 3×10 (medium weight)

Decline Dumbbell Bench Press: 3×12 (medium light weight)

Circuit 1
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Bent Over Rear Delt Fly: 3×10 (medium weight)
Dumbbell Front to Side Raise: 3×8 (light weight)

Standing Around the World: 3×12 (light weight)
Superset with
Push-ups: 3×12

Dumbbell Sit-up with One Leg Extended: 3×10 (light weight)
Superset with
Dumbbell Sit-up with Side Twist (legs down): 3×10 (light weight)

Bicycle Crunches: 3×15
Superset with
Extended Plank: 3×1 minute

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

 

 

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.

Chest/Abs/Shoulders

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

*Dumbbell Bench Press: Sets of 20, 15, 12, 10, 5, 8, 16 (medium weight)
Superset with
Seated Rear Delt Fly: Sets of 10 (medium weight)

Dumbbell Fly: Sets of 15, 12, 10, 10, 10 (medium weight)
Superset with
Standing Dumbbell Side Raise: Sets of 10 (light weight)

Incline Barbell Bench Press: Sets of 15, 12, 10, 10, 10 (medium weight)
Superset with
Standing Front Raise with Plate: Sets of 10 (medium weight)

Circuit 1
Lying Heel Touches: 3×20
Flutter Kicks: 3×30
Plank Jacks: 3×20

Hip Dips in Plank Position: 3×15
Superset with
Push-ups: 3×10

*Perform 20 reps of bench press and superset with 10 sets of rear delt fly. Next set perform 15 reps of bench press and superset with 10 sets of rear delt fly, etc. Complete next two supersets in this manner.

Legs&Glutes

Warm-up: Glute crossover/straight leg donkey kick back/clam openers/squats: 3×1. Stretch

Circuit 1
Kettlebell Swing: 3×15 (medium weight)
Bench Toe Taps: 3×15
Weighted Hip Thrusts off Bench: 3×10 (heavy weight)

Circuit 2
Leg Cross Over on Bench: 3×15
*Barbell Back Lunge into Knee Up: 3×10 (heavy weight)
*Goblet Squat onto Tip Toes: 3×10 (medium weight)

Circuit 3
Barbell Romanian Deadlifts: 3×10 (heavy weight)
*Dumbbell Side Split Squat with Micro Jump: 3×10 (light weight)
**Side to Side Jump Squats: 3×10

Standing Calf Raise on Machine or with Barbell: 3×30 (medium weight)

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

*Video of these moves posted on Instagram on July 13.
**Video of this move posted on Instagram on July 2.

 

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