Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT
- Single Leg Press: 8 reps each leg, 3 sets
- Standing Calf Raises with Kettlebell: 10 reps into 10 pulses, 3 sets
- Reverse Lunges on Smith Machine {try floating the leg, instead of setting it down}: 10 reps each leg, 3 sets
- Weighted Step-Ups on box/bench: 12 reps each leg, 3 sets
- Dumbbell Squats with Resistance Band around Thighs {tap booty on bench every time}: 15 reps, 4 sets
- Cable Kickbacks: 12 reps each leg, 4 sets
- Deadlifts with Low Pulley Cable: 12 reps, 4 sets
- Hip Thrusts with Resistance Band {place feet on bosu}: 15 reps into 10 pulses, 4 sets
Tuesday: Shoulders & Abs + HIIT
- Upright Row: 12 reps, 5 sets
- Arnold Press: 12 reps, 5 sets
- Car Drivers: 15 reps, 3 sets
- Alternating Straight Raises {using cable low pulley}: 12 reps each arm, 3 sets
- EZ Barbell Seated Shoulder Press: 10 reps, 4 sets
- Reverse Grip Face Pulls: 12 reps, 4 sets
*Add your favorite routine for ABS! I love ending with bicycle crunches!
Wednesday: Legs {Mostly Glutes} + HIIT
- Abductor into Squat {use ankle strap on a low cable}: 15 reps each leg, 3 sets
- Weighted Step Ups: 10 reps each leg, 3 sets
- Barbell Hip Thrusts: 10 reps, 4 sets
- Sumo Squats {with a kettlebell}: 30 pulses, 3 sets
- Hamstring Curls: 12 negative reps {go slowly on the way down}, 4 sets
- Leg Extensions with back off the seat: 10 reps with both legs, 8 reps each leg, 4 sets
- Bulgarian Split Lunges: 12 reps each leg, 3 sets
- Kickback Pulses on a Mat {use resistance band around thighs}: 30 pulses each side, 3 sets
Thursday: Biceps & Back + Low Intensity Cardio {Fat-Burning}
*Superset these!* See video tutorial over here!
- Seated Wide Grip Row: 12 reps, 3 sets
- Alternating Preacher Curls: 15 reps, 3 sets
- Straight Arm Pulldowns: 10 reps each, 3 sets
- High Pulley Bicep Curl: 12 reps each, 3 sets
- V-Bar Lat Pulldown: 8 reps, 3 sets
- Bicep Curls with EZ Barbell: 28 method, 3 sets
- Lat Pulldown: 8 reps each, then 10 reps both, 3 sets
- Bicep Curls w/ Weight Plate: 12 reps, 3 sets
- Bent Over Row: 10 reps, 3 sets
- Weighted Hyperextensions: 10 reps, 3 sets
Friday: Take your favorite Group Fitness class!
Saturday: Chest & Triceps + HIIT
*superset these!*
- Cable Chest Flyes: 12 reps, 4 sets
- Skull Crushers: 15 reps, 4 sets
- Chest Press {heavy}: 8 reps, 4 sets
- Tricep Dips: 10 normal reps into 10 pulses, 4 sets
- Bosu Push-Ups: 15 reps, 3 sets
- Single Arm Tricep Push-Down: 15 reps each arm, 3 sets
- Weight Plate Press: 10 reps, 3 sets
- Tricep Overhead Extensions: 10 reps, 3 sets
Sunday: Rest Day
Those workout leggings are awesome and serious booty goals right there!
xx Kelly
Sparkles and Shoes