Monday: 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 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 + Cardio

• 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

Wednesday: Legs + Cardio

• 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 

• 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 + Cardio

• 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: Optional Rest Day