Monday: Legs + Cardio
- Single Leg Press on Smith Machine: 10 reps each leg, 3 sets
- Kettlebell Squats: 15 reps with 10 pulses, 3 sets
Sprint on treadmill for 1 minute with 10 burpees right after {between each superset}
- Leg Extensions: 10 reps each leg, 3 sets
- Alternating Hip Thrusts using the Leg Extension Machine {use the leg lever as the weight on your hip, it looks kind of funny but works!}: 12 reps each leg, 3 sets
Sprint on treadmill for 1 minute with 10 burpees right after {between each superset}
- Alternating Lunges {with Floating Leg} on Smith Machine {these make me SO sore}: 10 reps each leg, 3 sets
- Cable Kickbacks: 12 reps each leg, 3 sets — Try increasing your weight by 5 lbs for each set!
Sprint on treadmill for 1 minute with 10 burpees right after {between each superset}
Tuesday: Shoulders & Abs + Cardio
- 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 + Cardio
- 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 Sumo Squats: 15 reps, 4 sets
- Cable Kickbacks: 12 reps each leg, 4 sets
- Deadlifts with Smith Machinee: 12 reps, 4 sets
- Banded Frog Thrusts: 15 reps into 10 pulses, 4 sets
Thursday: Biceps & Back + Low Intensity Cardio
- Single Arm Row: 10 reps each, 5 sets
- Hammer Curls: 10 reps each arm, 5 reps both arms, 5 sets
- Lat Pulldown with Rope on High Cable: 12 reps, 3 sets
- Bicep Curls with Cable: 28 method, 3 sets
- Rear Delt Flyes: 12 reps, 3 sets
- Isolation Alternating Curls: 10 reps each arm, 3 sets
- Assisted or Unassisted Pull-Ups: 8 reps, 3 sets
- Incline Alternating Hammer Curls: 10 reps, 3 sets
Friday: Take your favorite Group Fitness class!
Saturday: Chest & Triceps + Cardio
- 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 Push-Up: 12 reps, 3 sets
- Barbell Chest Press: 12 reps, 3 sets
- Tricep Dips: 10 normal reps into 10 pulses, 3 sets
- Push-Ups on TRX straps: 15 reps, 3 sets
- Single Arm Tricep Push-Down: 15 reps each arm, 3 sets
- Straight Arm Pullover: 10 reps, 3 sets
- Skull-Crushers: 10 reps, 3 sets
Sunday: Rest Day
