Legs& Glutes

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

Circuit 1
Goblet Squats: 3×10 (heavy weight)
Alternating Split Squat Jumps: 3×15
Dumbbell Romanian Deadlifts: 3×15( medium weight)

Circuit 2
Dumbbell Back Lunge (Rt Leg) to Ski Squat to Back Lunge (Lt Leg): 3×10 (medium weight)
Pop Squats: 3×15
*Dumbell Alternating Foot Lifts in Squatted Position: 3×12 (medium weight)

Circuit 3
Dumbbell Step Up onto Low Step: 3×15 (medium weight)
Dumbbell Standing Calf Raise: 3×30 (heavy weight)
Kettlebell Swing Jumping Jacks: 3×15 (medium weight)

*Video demonstration of this posted on Instagram on 7/7/17

Legs&Glutes

Warm-up: Holding TRX straps, squats/squat with side kick/reverse lunge into leg up in front/squat jump: 3×10 each exercise. Stretch

Seated Leg Press: 2×10 (heavy weight), 2×15 (medium weight)

Donkey Kick Machine *Drop Set: 3×6 (heavy weight), 3×6 (medium weight), 3×6 (light weight)

Cable Squats: 3×12 (medium weight)
**Superset with
Cable Pull Through: 3×12 (medium weight)

Seated Calf Raise Machine: 3×10 (heavy weight), 2×12 (medium weight)

Stair master for 10 minutes at level 7 (or moderate pace).

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

*Dropset: Perform set of prescribed reps, drop weight and immediately perform another set

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

 

 

Arms/Abs/Cardio

Warm-up: Seated dumbbell curl 1×20 (light weight), dumbbell overhead extension 1×15 (light weight). Stretch

Seated Dumbbell Curl: 3×8 (heavy weight)
*Superset with
Dumbbell Overhead Extension: 3×12 (medium weight)

EZ Bar Skull Crushers: 3×10 (heavy weight)
Superset with
EZ Bar Close Grip Curl: 3×10 (medium weight)

Cable Pushdown **Dropset with V-Handle: 3×10 (heavy weight), 3×10 (10lb less), 3×10 (10lb less)

Circuit 1
Extended Crunches: 3×12
Weighted Russian Twists: 3×10 (light weight)
Side Crunch: 3×15

Run 1 mile at 6.5 mph. Walk 5 minutes at 3mph. Repeat.

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

**Dropset: Perform set of prescribed reps, drop weight and immediately perform another set

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 bench press 1×20 (light weight), dumbbell shoulder press 1×10 (light weight), dumbbell side to front raisen1x20 (light weight). Stretch

Circuit 1
Dumbbell Bench Press: 3×10 (heavy weight)
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Standing Cross Body Toe Touch: 3×15

Circuit 2
Elevated Push-ups Against Bench: 3×12
Bent Over Reverse Fly: 3×10 (medium weight)
Leg Raise on Bench: 3×12

Circuit 3
Incline Fly: 3×10 (heavy weight)
Incline Side Raise on Bench: 3×12 (light weight)
Weighted Standing Side Bend: 3×15 (medium weight)

Incline Dumbbell Bench Press: 3×8 (medium weight)
*Superset with
Incline Front Raise: 3×10 (light weight)

Exercise Ball Roll-in: 3×12
Superset with
Inchworm Plank: 3×10

HIIT on treadmill: Alternate between 3mph for 1 minute and 8mph for 30 seconds for 15 minutes total.

*Drop set: Perform exercise then drop weight and immediately perform more reps

 

Legs& Glutes

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

Barbell Split Squats: 3×12 (heavy weight), 1×10 (20lb less)

Barbell Kneeling Squats: 3×12 (heavy weight)
Superset with
Romanian Deadlifts: 3×12 (heavy weight)

Barbell Standing Calf Raise: 3×20 (heavy weight)

Seated Calf Raise: 1×12, 2×10, 1×8 (heavy weight), 1×12 (20lb less)

Dumbbell Bulgarian Split Squats: 3×8 (heavy weight)

Circuit 1
Weighted Banded Glute Raise: 3×20 (light weight)
*Banded Bridge Position, Pulse Knees Out: 3×20
Alternating Jumping Split Squats: 3×20

*Video of this exercise posted on August 6, 2017

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

Legs& Glutes

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

Circuit 1
Dumbbell Step Up onto Bench: 3×15(medium weight)
Kettlebell Swing: 3×20 (medium weight)
Glute Raise with Feet on Bench: 3×20

Leg Extension Machine: 3×15 (medium weight)

Leg Curl Machine: 3×20 (medium weight)

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

Seated Calf Raise: 3×15 (medium weight)

Stair master for 10 minutes at level 8.

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