Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT
- Leg Press: 10 reps, 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, 4 sets
- Barbell Hip Thrusts: 10 reps, 4 sets
- Cable Kickbacks: 12 reps each leg, 3 sets
- Hip Thrusts with Infinity Resistance Band around Thighs {I like to place my feet on a stair/low box/ or smith machine with the bar really low}: 15 reps into 10 pulses, 5 sets
Tuesday: Shoulders & Abs + HIIT
- Upright Row: 12 reps, 3 sets
- Shoulder Press using Barbell: 12 reps, 3 sets
- Lateral Raise into Front Raise: 12 reps each arm, 3 sets
- Straight Raises {using cable low pulley}: 15 reps, 3 sets
- Shoulder Press: 10 reps, 3 sets
- Reverse Grip Face Pulls {upper pulley on cable while sitting on the ground}: 12 reps, 3 sets
Wednesday: Legs {Mostly Glutes} + HIIT
*superset these!*
- Bulgarian Split Squats: 12 reps each leg, 3 sets
- Weighted Jump Squats: 10 reps, 3 sets
- Dumbbell Sumo Squat: 10 reps with 10 pulses, 3 sets
- Pulse Squats {hold a kettlebell}: 30 pulses, 3 sets
- Single Leg Deadlift: 12 reps each leg, 3 sets
- Leg Extensions: 10 reps with both legs, 8 reps each leg, 3 sets
- End with: 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!*
- Assisted Pull-Ups: 5 reps {lower weight for next set}, 5 sets
- High Pulley Bicep Curl: 10 reps each arm, 5 sets
- Seated Row Machine: 12 reps, 3 sets
- Bicep Curls with Barbell: 28 method, 3 sets
- Hyperextensions: 30 reps, 3 sets
- Bicep Curls with Weight Plate: 15 reps, 3 sets
- Single Arm Lat Pull Down: 15 reps each arm, 3 sets
- Preacher Curls: 15 reps, 3 sets
Friday: Take your favorite Group Fitness class!
Saturday: Chest & Triceps + HIIT
*superset these!*
- Chest Flyes on Bench: 12 reps, 3 sets
- Tricep Press: 12 reps, 3 sets
- Chest Press: 12 reps, 3 sets
- Tricep Dips: 10 normal reps into 10 pulses, 3 sets
- Decline Push-Ups: 15 reps, 3 sets
- Single Arm Tricep Push-Down: 15 reps each arm, 3 sets
- Svend Press: 10 reps, 3 sets
- Tricep Kickbacks/Extensions using Dumbbell: 10 reps each arm, 3 sets
Sunday: Rest Day
I love those joggers! I always see people wearing them but I don’t know if I could pull them off.
This jacket is so much fun, I love the color!
xx Kelly
Sparkles and Shoes
Thanks for these workouts, gives me great ideas! What do you do for HITT?
When you say HIIT what types of things do you do and for how long? Same question for your low intensity cardio.
Thanks!
Emily