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Workout (III)

CORE WORKOUT

5 Min warmup

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Ab leg raises*

3 x 10 knee crunch

3 x 10 straight leg

3 x 20 angled knee crunch (obliques)

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3 x 20 Super(wo)man’s

3 x 20 Bicycles

3 x 10 Jump squats

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3 x 10 Knee crunches

3 x 40 Mountain climbers

3 x 1 Min Plank

Without stopping 30 sec side plank each side after 3rd plank

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20 straight leg sit-ups

40 flutter kicks

50 Russian twists

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Stretch

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*The machine where you support your own weight on your forearms.

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LEG DAY

5 Min warmup (elliptical)

-

3 x 10 Inner thigh machine 100-110lbs

3 x 10 Outer thigh machine 90-100lbs

3 x 10 Leg press 90lbs

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3 x 15 Romanian deadlifts 60lbs

4 x 15 Squats 20lbs

3 x 12 Lunges 20lbs

-

3 x 15 Bent row 20lbs

2 min Wall sit 20lbs

-

2 Min Plank

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UPPER BODY

5 Min warmup

-

Assisted pull-ups*

160lbs

2x8 L grip hands facing inwards

2x8 L grip hands facing face

2x8 dips

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips

160lbs

2x8 L grip hands facing inwards

2x8 L grip hands facing face

2x8 dips

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips

-

3x10 curls 10lbs

3x15 tricep extension 12.5lbs

3x12 shoulder press 10lbs

-

3x5 side raise into front raise 7.5lbs

3x12 bench row 12.5lbs

3x12 chest press 10lbs

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2 Min plank

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5 Min Stretch

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*The weight is a counter balance which means less weight is ideal because your using more of your own muscle to pull yourself up as opposed to the machine helping you.

FULL BODY

5 Min warmup

-

3 x 15 (7.5lbs)

Bulgarian squats

Shoulder press

V roll ups

-

3 x 25

Glute bridge

Bent over tricep curl

Russian twist

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3 x 10

Jump squats

Side raise

Dead bugs

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2 Min

Plank

Step up

Kettle bell squats

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Stretch

As always, weight and reps are my own so modify if needed. 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.