Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT

• Jump Squats {holding 12 pound medicine ball}: 15 reps, 5 sets
• Bulgarian Split Lunges: 20 reps each leg, 5 sets
• Single Leg Hamstring Curls: 15 reps each leg, 4 sets
• Abductor Extensions with Infinity Resistance Band Around Legs: 20 reps each leg, 5 sets
• Pulse Squats with Infinity Resistance Band Around Legs: 30 reps, 3 sets
• Kickbacks using cable: 15 reps each leg, 5 sets
• Barbell Hip Thrusts {lying down on bench — heavy}: 20 reps, 4 sets
• Kneeling Hip Thrusts using Smith Machine {heavy}: 20 reps, 4 sets

Tuesday: Shoulders & Abs + HIIT

*Superset these!*

• Arnold Press: 15 reps light, 3 sets then 10 reps heavy, 2 sets
• Front Plate Raise: 15 reps, 5 sets
• Single cable lateral arm raises: 15 reps each side, 5 sets
• Upright cable row: 15 reps, 5 sets
• Single arm shoulder press: 12 reps, 3 sets
• Barbell shoulder press: until failure, 3 sets

*Add your favorite routine for ABS! I love ending with cable rope crunches!

Wednesday: Take your favorite group fitness class!

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

• Wide Arm Row: 15 reps, 5 sets
• Preacher curl: 12 reps each arm, 5 sets
• Single arm cable row: 15 reps, 4 sets
• Static hold bicep curl: 15 reps, 4 sets
• Underhand Pulldowns: 10 reps normal, 5 reps holding at the end, 4 sets
• Drag Curls: 12 reps, 4 sets
• Hyperextensions: until failure, 3 sets
• Alternating Incline Bicep Curls: 15 reps each, 3 sets
• Single Arm Lat Pulldown on cable machine {heavy}: 8 reps each, 4 sets

Friday: Legs {Mostly Glutes} & Abs + HIIT ….OR optional rest day

• Warm Up w/ Squats on Smith Machine {no weights, just bar}: 20 reps, 3 sets
  • Superset this with 10 burpees to warm yourself up if you haven’t done your cardio
• Deep Squats on Smith Machine {butt should be lower than 90 degree angle}: 10 reps, 10 sets
• Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
• Pull Through {using rope & cable in between the legs, i.e. here}:  20 reps, 5 sets
• Deadlift using cable + straight bar: 20 reps, 5 sets
• Kneeling Barbell Thrusts (tuck booty in!): until failure, 5 sets
• Sumo Squats w/ Weight: 15 reps, 3 sets
• Curtsy Lunge: 15 on each side, 3 sets
• Leg Extensions: 15 reps each leg then 15 reps with both leg, 3 sets
• Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + HIIT

• Push-Ups: 60 total push-ups, start out normal then do assisted push-ups if needed
• Overhead Tricep Extensions: 15 reps, 4 sets
• Incline Bench Press: 15 reps, 5 sets
• Tricep Kickbacks: 15 reps, 5 sets
• Single Arm Dumbbell Chest Fly: 15 reps each arm, 3 sets
• Single Arm Chest Press: 15 reps each arms, 3 sets
• Straight bar push-downs: 10 reps normal, 10 reps halfway, 5 sets
• Skull crushers with Heavy Dumbbell: 15 reps, 5 sets

Sunday: Rest Day