Chest/Shoulders/Abs

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

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

Seated Dumbbell Shoulder Press: 1×8, 1×6 (heavy weight), 3×8 (medium weight)

Flat Bench Fly: 2×10, 2×8 (medium weight)
Superset with
Front Plate Raise: 4×15 (light weight)

Dumbbell Pullover: 3×10 (medium weight)
Superset with
Dumbbell Side Raises: 3×10 (medium weight)

Rear Delt Cable Fly: 4×10 (light weight)

Standing Kettlebell Windmills: 3×10 (light weight)
Superset with
Leg Lift into Reverse Crunch: 3×15

Russian Twists on Round Side of Bosu (feet on floor): 3×20 (light weight)
Superset with
Flutter Kicks on Round Side of Bosue: 3×30

Run one mile at 6.5+mph

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Chest/Shoulders/Abs

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

Barbell Bench Press: 2×8, 1×6 (heavy weight), 2×8 (10lb less)

Seated Dumbbell Shoulder Press: 3×8 (heavy weight)
Superset with
Push-ups: 3×10

Circuit 1
Flat Bench Fly: 3×8 (heavy weight)
*Elevated Bicycle Crunches on Bench: 3×15
Barbell Upright Row: 3×10 (medium weight)

Incline Dumbbell Bench Press: 3×6 (heavy weight)
Superset with
Dumbbell One Arm Incline Lateral Raise: 3×10 (light weight)

One Arm Landmine Press: 3×8 (each side)
Superset with
Landmine Ab Twist: 3×10

Ball Roll-in for Abs with Push-up: 3×10
Superset with
Extended Side Crunch: 3×15

Elevated Flutter Kicks: 3×20
Superset with
Standing Side Bend: 3×15 (medium weight)

*Video of this exercise posted to Instagram on September 7, 2017

Arms & Abs

Warm-up: Dips on assisted dip machine 2×8, Bicep pull-ups on machine 2×8. Stretch arms

Alternating Dumbbell Bicep Curls: 3×8 (heavy weight), 1×8 (5lb less)
*Superset with
EZ Bar Skull Crushers: 3×10, 1×8 (medium weight

Close Grip Barbell Press: 3×10 (medium weight)
Superset with
Isometric Hammer Curls: 3×8 (medium weight)

Pallof Press: 3×15 (medium weight)

Tricep Push-ups: 3×10
Supersetwith
**Wide Grip Dumbbell Curls with Wrist Rotation: 3×10 (medium weight)

Weighted Sit-ups: 3×15 (light weight)
Superset with
Lying Leg Circles: 3×5 (each directions, helps to hold onto something behind head)

Extended Plank Position, Knee to Opposite Elbow to Same Side Elbow: 3×10
Superset with
***Standing Kettle Bell Repeater Knee: 3×20 (light weight)

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

**Video of this exercise posted to Instagram on May 5, 2017

***Repeater knee exercise (like in step class), hold kettle bell and bring to knee with each rep

Chest/Shoulders/Abs

Warm-up: Decline dumbbell bench press 2×15 (light weight), Standing dumbbell shoulder press 2×10 (light weight). Stretch

Circuit 1
Decline Dumbbell Bench Press: 1×10, 2×8 (medium weight)
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Standing Weighted Side Bend: 2×20, 1×15 (medium weight)

Circuit 2
Dumbbell Pullover: 3×10 (heavy weight)
Seated Rear Delt Fly: 3×12 (medium weight)
Elevated Bicycle Crunches on Bench: 3×15

Circuit 3
Standing Bicycle Crunches: 3×15
*Standing Kettle Bell Repeater Knee: 3×20 (light weight)
Jump Rope: 3×100 revolutions

Push-Ups: 3×15
**Superset with
Dumbbell Front Raise to Side Raise: 3×10 (medium weight)

Run one mile on treadmill at 7+mph

*Repeater knee exercise (like in step class), hold kettle bell and bring to knee with each rep

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

Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 2×20 (light weight), dumbbell curls 2×20 (light weight). Stretch

Circuit 1
EZ Bar Skull Crushers: 3×12 (medium weight)
Dumbbell Alternating Bicep Curls: 3×10 (medium weight)
Mountain Climbers: 3×30

Circuit 2
Barbell Close Grip Press: 3×10 (heavy weight)
Hammer Curls: 3×10 (medium weight)
Extended Plank Jacks: 3×15

Circuit 3
Overhead Dumbbell Extension: 3×8 (medium weight)
Wide Grip Dumbbell Curl: 3×10 (medium weight)
Extended Plank In and Out Hops: 3×12

HIIT on treadmill at 2% incline:
1 minute at 3.5 mph
1 minute at 5.5mph
30 second at 8+mph
Complete 5x

Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 2×15 (light weight), dumbbell shoulder press 2×10 (light weight). Stretch chest and shoulders

Circuit 1
Dumbbell Bench Press: 1×8, 2×10 (heavy weight)
Standing Dumbbell Shoulder Press: 1×12, 2×10 (medium weight)
Weighted Standing Side Bend: 3×15 (medium weight)

Circuit 2
Decline Push-ups with Shoulder Taps (hand to opposite shoulder): 3×10
Dumbbell Front Raise: 3×10 (medium weight)
Extended Crunch on Bench: 3×12

Circuit 3
Flat Bench Fly: 3×10 (heavy weight)
Seated Rear Delt Fly: 3×10 (medium weight)
Leg Lifts on Bench: 3×12

Upright Flutter Kicks: 3×20
*Superset with
Lying Hand to Opposite Foot Reach: 3×10 (each side)

HIIT on Treadmill for 15 minutes: Alternate between one minute at 3.5mph and 30 seconds at 8+mph.

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

Arms/Abs

Warm-up: On assisted pull up machine, dips 2×10, bicep pull ups 2×10. Stretch arms

EZ Bar Skull Crushers: 3×10 (heavy weight), 1×8 (medium weight)
Superset with
Alternating Bicep Curls: 3×8 (heavy weight), 1×8 (medium weight)

Close Grip Barbell Press: 3×10 (heavy weight)
Superset with
Isometric Hammer Curls: 2×6 (heavy weight), 2×8 (medium weight)

Pallof Press: 3×15 (medium weight)

Tricep Push-ups: 3×10
Superset with
*Wide Grip Dumbbell Curls with Wrist Rotation: 3×10 (medium weight)

Weight Sit-ups: 3×15 (medium weight)
Superset with
Lying Leg Circles: 3×5 (each direction)

In Extended Plank Position, Knee to Opposite Elbow: 3×10
Superset with
Standing Kettlebell Windmills: 3×10 (light weight)

*Move posted to Instagram on May 5, 2017