Chest/Shoulders/Abs

warm-up: Dumbbell bench press 1×20 (light weight), dumbbell shoulder press 1×10 (light weight). Stretch

Dumbbell Bench Press: 1×8, 2×6 (heavy weight), 2×8 (5lb less)

Seated Dumbbell Shoulder Press: 3×8 (heavy weight)

Dumbbell Flat Bench Fly: 1×12, 2×10 (medium weight)
*Superset with
Seated Rear Delt Fly: 3×15 (medium weight)

Circuit 1
Front Plate Raise: 3×10 (heavy weight)
Front Delt Plate Raise: 3×15 (same weight)
Plate Rotation Around the Head: 3×10 (5 each way, same weight)

Circuit 2
Skaters Holding Dumbbell: 3×15 (medium weight)
Side Forearm Plank with Dumbbell Rotation Under Torso: 3×10 (light weight)
Bent Knee Reverse Crunch: 3×15

HIIT on Treadmill for 20 minutes: Minutes 0-15 alternate between 1 minute at 3mph/30 seconds at 10mph. Minutes 15-20 alternate between 1 minute 3mph/30 seconds 8mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.13.18 Chest Shoulders Abs

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Legs & Glutes

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

Circuit 1
Barbell Split Squats: 3×20 (medium weight)
Barbell Squats: 3×12 (same weight)
Barbell Standing Calf Raises: 3×30 (same weight)

Circuit 2
Barbell Straight Leg Deadlifts: 3×12 (medium/heavy weight)
*Dumbbell Side Split Squat with Micro Jump: 3×10 (light weight)
Dumbbell Jump Squat: 3×12 (light weight)

Seated Calf Raise: 3×12 (heavy weight)

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

*Video of this exercise posted to Instagram on August 27, 2017.

Pin the graphic below for quick reference during workout.

2.12.18 Legs Glutes

Our bodies are great at adapting to our workout regimen so if we keep doing the same exercises at the same weight, eventually our progress will stall. It’s important to switch things up to keep our muscles on their toes. I always include general weight recommendations so you can have an idea of how heavy you should be lifting. For example, when I recommend “heavy weight,” this means a weight that’s challenging enough that by the end of the last few reps of the last set you really have to focus and push yourself to get through them. If those last few reps aren’t a challenge, make a note of it and add some more weight for next week’s workout. I highly encourage you to push yourself a little bit every week in order to see progress.

You might notice that I include a lot of the same exercises week after week but increase the number of reps just a little bit or I might have 3 sets of 6 one week and 1 set of 8, 2 sets of 6 the next. I like to implement something called progressive overload. It means a gradual increase in volume, intensity, frequency or time in order to make progress. It  stimulates muscle hypertrophy,  the development of stronger and denser bones, ligaments, tendons and cartilage. In our workouts, say you squat at one weight for 3 sets of 6 one week and then the next week stick with the same weight but for your first set do 8 reps which is a little more challenging than what you did the week before so you’re constantly pushing yourself. A few weeks later using this method you’ll be squatting the same weight but doing 3 sets of 8 or even 10. At that time, make things harder by adding a fourth set or go back to 3 sets of 6 but with more weight.

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Active Wear Details:
Shoes: Nike
Leggings & Sports Bra: Forever21
Top: Amazon

Legs & Glutes

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

Barbell Squats: 2×8, 2×6 (heavy weight)

Barbell Standing Calf Raises: 3×30 (same weight as squats)

Barbell Squats: 3×10 (medium weight)

Seated Calf Raise: 3×12 (medium/heavy weight)

Circuit 1
Dumbbell Bulgarian Squats: 3×8 (heavy weight)
Unweighted Bulgarian Squats with Jump: 3×8
Kettlebell Swings: 3×30 (medium weight)

Circuit 2
*Kettlebell Squatted Grapevine Walk:3×3 steps each way 5x (medium weight)
Surrender Squats: 3×12
Back Lunge with Side Twist: 3×15 (medium weight)

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

*Complete squatted grapevine for 3 steps one way then 3 steps. Repeat 5 more times. That’s one complete set.

Pin the graphic below for quick reference during workout.

2.9.18 Legs Glutes

My new favorite stretch for the end of leg day….I always recommend stretching and foam rolling at the end of our leg workouts because it’s so important for recovery and it helps reduce/prevent pain. There’s a noticeable reduction in soreness for me the day after if I stretch. If I don’t regularly stretch, it catches up with me. Eventually my lower back starts to hurt and hip flexors get ridiculously sore! It’s easy to skip stretching especially if we’re short on time but we’ll regret it if we skip it too often. Make sure you stretch!

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Activewear Details:
Leggings: Forever21
Shoes: Nike
Jacket: No idea-it was a gift 🙂

Arms/Abs/Cardio

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

Decline Dumbbell Skull Crushers: 3×10 (medium weight)
*Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight)

Decline Barbell Close Grip Press: 3×10 (medium weight)
Superset with
Wide Grip Dumbbell Curl: 3×8 (medium weight)

Lying Single Tricep Extension: 3×10 (medium weight)
Superset with
Barbell Bicep Curl: 3×10 (medium weight)

Circuit 1
Forearm Plan: 3×1 minute 10 seconds
Romanian Twists Legs in Air: 3×20 (medium weight)
Mountain Climbers: 3×30

Run one mile at 6.5+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.8.18 Arms Abs Cardio.png

Back

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

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

One Arm Dumbbell Row: 1×10, 1×8, 1×6 (heavy weight), 2×8 (5lb less)

Decline Dumbbell Pullover: 3×10 (medium weight)

Back Extension: 3×10 (medium weight)

Banded Wide Grip Pull-ups: 3×10

TRX Strap Row with Pause at Top: 3×10

Row machine for 10 minutes at moderate pace.

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

Pin the graphic below for quick reference during workout.

2.7.18 Back

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight). Stretch

Barbell Bench Press: 3×6 (heavy weight), 3×6 (5lb less), 2×8 (5lb less)

Side Dumbbell to Front Raise: 3×10 (medium weight)

Cable Rope Pull to the Face: 3×12 (medium weight)

Seated Cable Fly: 3×10 (medium weight)
*Superset with
Seated Cable Press: 3×10 (medium weight)

Overhead Plate Walk: 3×20 steps (up and back, medium weight)

Circuit 1
Skaters Holding Medicine Ball: 3×15 (light weight)
Wall Sit with Weight Torso Rotation: 3×15 (medium weight)
Pilates 100 Hold: 3×30 seconds

Forearm Plank: 3×1 minute 10 seconds.

HIIT on Treadmill for 15 minutes: Alternate between 1 minute at 3mph and 30 seconds at 9+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.6.18 Chest Shoulders Abs

Legs & Glutes

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

Circuit 1
Dumbbell One Leg Squat: 3×10 (medium weight)
Barbell Romanian Deadlift: 3×12 (medium weight)
Alternating Jumping Split Squats: 3×20

Kneeling Squats: 3×15 (medium weight)
*Superset with
Kettlebell Romanian Deadlift into Goblet Squat: 3×15 (medium weight)

Seated Calf Raise: 3×12 (medium weight)

Standing Calf Raise: 3×20 (medium weight)

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

*Superset: Perform second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

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Below is the video of kneeling squats and kettlebell Romanian deadlift into goblet squat in today’s workout. If you find it helpful, please like it and subscribe to my channel to catch all future exercise videos.