Monday: Legs + Cardio

• Leg Press using frog stance: 15 reps each, 3 sets
• Calf Raises on Smith Machine: 15 reps, 3 sets
• Split Stance Lunges with dumbbells {add a step to front leg for elevation and deeper stretch}: 10 reps each leg, 3 sets
• Weighted Step-Ups on box/bench: 12 reps each leg, 4 sets
• Hip Thrusts on Smith Machine: 10 reps, 4 sets (use a band if you have it)
• Cable Kickbacks: 12 reps each leg, 3 sets
• Machine Leg Extensions superset with Machine Hamstring Curls: 12 reps each, 4 sets 

Tuesday: Shoulders & Abs + Cardio

• Lying side lateral raises (video on @fitwithasd): 12 reps, 3 sets
• Seated Arnold Press: 12 reps, 3 sets
• Seated Alternating Front Raise: 12 reps each arm, 3 sets
• Around the world lateral  raises: 15 reps, 3 sets
• Dumbbell Shoulder Press: 10 reps, 3 sets
• Dumbbell rear delt flyes: 12 reps, 3 sets

Wednesday: Legs {Mostly Glutes} + Cardio

• Leg press (high and wide stance): 12 reps each leg, 4 sets
• Weighted Jump Squats: 10 reps, 3 sets
• Kettlebell Sumo Squat superset with kettlebell deadlift: 10 reps each, 3 sets
• Hip Thrusts with booty band: 12 reps, 3 sets
• Barbell Deadlift:  12 reps, 3 sets
• Leg Extensions: 10 reps with both legs, 8 reps each leg, 3 sets
• Rounded back hyperextensions (video on @fitwithasd): 20 reps, 3 sets
• Walking Lunges around track {I like to do one full lap}

Thursday: Biceps & Back + Low Intensity Cardio 

• Seated rows: 12 reps, 4 sets
• Bicep Curl with EZ bar: 10 reps, 4 sets
• Lat pulldowns: 12 reps, 3 sets
• Reverse biceps curls: 12 reps, 3 sets
• Weighted Hyperextensions: 15 reps, 3 sets
• Hammer Cable Curls {lying down where cable seated row is}: 15 reps, 3 sets
• Straight arm pullovers: 15 reps, 3 sets
• Preacher Curls (machine or dumbbell): 15 reps, 3 sets

Friday: Take your favorite Group Fitness class!

Saturday: Chest & Triceps + Cardio

• Incline dumbbell presses: 12 reps, 3 sets
• Chest busters (video on @fitwithasd): 12 reps, 3 sets
• Dumbbell flyes: 12 reps, 3 sets
• Chest Flyes on Cable Machine: 12 reps, 3 sets {first set: cable is in a high position, second set: middle position, third set: low position}
• Tricep Bench Dips: 1020 reps, 3 sets
• Push-Ups: 3 sets to failure
• Reverse Grip Single Arm Tricep Push-Down: 15 reps each arm, 3 sets
• Straight Arm Pushdowns: 10 reps, 3 sets
• Overhead dumbbell press: 10 reps, 3 sets

Sunday: Rest Day