Workout Plan (10)
UPPER BODY
5 Min warmup
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3x8 pull-ups (assisted)
3x8 dips (assisted)
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3x 12
Curls
Shoulder press
Bench dips
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3 x 12
One arm assisted row
Chest press
Overhead extension
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3 x 12 chest raise
3 x 15 row
3 x 10 pec dec
3 x 8 upright row
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3 x 8 trx row
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Stretch
FULL BODY
10 Min warmup (elliptical)
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3 x 12
Curls 10lbs
Tabletop leg lift
Roll up to V
Squat jumps
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3 x 12
Pushups
Donkey kicks (12 each leg)
Tabletop crunch
Skiers on steps (3 x 24)
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3 x 12
Superwoman’s
Straight leg crunch
Glute bridge
Step ups (3 x 24)
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2 Min plank
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Stretch
LEGS/BUTT
5 Min warmup
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4 x 12 Leg press machine
4 x 12 leg curl machine
4 x 12 abductor outer thigh
4 x 12 adductor inner thigh
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4 x 10 single led deadlift (with dumbbell or kettlebell)
4 x 10 squat to lung
4 x 12 (each leg) donkey kick**
4 x 12 glute bridge
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20 push-ups
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2-3 minute plank
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Stretch
** for the third set I straightened my leg and lifted from the floor as high as I could without arching the back
FULL BODY
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10 Min warmup (stair master)
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3 x 16 Lateral squat walk to wall (with medicine ball)
3 x 1 min wall sit
3 x 16 lateral squat walk away from wall
3 x 16 shoulder press
3 x 16 row
3 x 16 (each leg) lateral leg lifts**
3 x 16 knee crunches (yoga ball)
3 x 16 curls
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3 x 12 (each leg) lunges
3 x 12 rear felt fly
3 x knee crunch
3 x upright row
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Stretch
*The idea is to lead with one leg in a lateral squat walk to a wall. Once at the wall do a wall sit with the medicine ball on your lap for 1 min. Then go back to your spot leading with the other leg.
** basically a fire hydrant leg lift but with your leg extended
For all workouts, use the heaviest weights you can maintain good form with. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.
