Monday: Legs + HIIT
- Squats on Squat Rack: 10 reps, 5 sets {increase weight after each set}
- Floating Alternating Lunges on Smith Machine: 12 reps each leg, 5 sets
- Single Leg Kettlebell Deadlifts: 15 reps each leg, 4 sets
- Abductor/Adductor Machines: 10 reps with 10 pulses, 4 sets of each
- Kickbacks using cable: 10 reps with 5 pulses on each leg, 4 sets
- Reverse Hack Squat: 12 reps, 4 sets
Tuesday: Shoulders & Abs + HIIT
- Straight Bar Shoulder Press: 10 reps, 5 sets
- Alternating Lateral Raises {while lying on a flat bench}: 12 reps, 5 sets
- Front Raises with Cable Machine: 10 reps, 5 sets
- Upright cable row: 10 reps, 5 sets
- Single arm shoulder press: 12 reps, 3 sets
- Shoulder Push-Ups: end with 30 shoulder push-ups. Pause as needed.
*Add your favorite routine for ABS!
Wednesday: Take your favorite group fitness class!
Thursday: Biceps & Back + Low Intensity Cardio
*Superset these!*
- Seated Row: 8 rep hold, 5 sets
- Alternating dumbbell hammer curls: 12 reps each arm, 5 sets
- Single arm cable row: 12 reps, 4 sets
- Bicep Curl with Straight Bar: 28 method, 4 sets
- Seated Face Pulls: 12 reps, 4 sets
- Alternating Incline Bicep Curls: 15 reps each, 4 sets
- Hyperextensions: until failure, 4 sets
- Lat Pulldown: 8 reps, 4 sets
Friday: Legs {Mostly Glutes} & Abs + HIIT ….OR optional rest day
- Lunge Pulses: 15 reps each leg, 3 sets
- Front Squats: 12 reps, 3 sets
- Donkey Kicks with resistance band: 12 reps each leg, 3 sets
*sprint on treadmill for 0.15 mile after each set*
- Single Leg Kettlebell Deadlift: 8 reps each leg, 3 sets
- Barbell Thrusts: 10 reps, 3 sets
- Sumo Squats: 15 reps, 3 sets
*sprint on stairmaster for 1 minute*
- Curtsy Lunges: 10 reps each side, 3 sets
- Cable Rope Pull Through: 12 reps each leg, 3 sets
- Cable Kickbacks: 15 reps each leg, 3 sets
*Make sure to add your favorite ab routine at the end!*
Saturday: Chest & Triceps + HIIT
- Incline Dumbbell Press: 12 reps, 4 sets
- Reverse Grip Triceps Pushdown: 10 reps, 4 sets
- Incline Dumbbell Flyes: 12 reps, 3 sets
- Skullcrushers: 12 reps, 3 sets
- Machine Bench Press: 10 reps, 3 sets
- Bench Dips: 20 reps, 3 sets
- Chest Press on TRX Strap: 15 reps, 4 sets
- Triceps on TRX Strap: 15 reps, 4 sets
Sunday: Rest Day
Have you ever tried any other fitness trackers/watches before? Would love to know your thoughts on the ones in the market and if you would recommend the Polar one!
I’ve been following your blog for a while and after seeing all of your awesome fitness looks and routines, I feel motivated to get back into the gym after a looooong hiatus :/ Any advice on adjustments to your weekly routines or would you recommend that I jump right in with these? Also, What is your HIIT routine and how long do you do it for with each day’s workout? Thanks!!
I suggest doing a lower amount of reps and sets until you get used to it! You don’t have to do all the exercises, just do what’s comfortable until you become accustomed to them. My HIIT changes every day — as long as you incorporate some type of cardio for about 20 minutes with the strength training! Hope that helps! Xx
a successful first day! Your circuits really made it interesting. Thank you!