workouts

[workoutsgalore]

Lower Body

Warm up:

15 reps dumbbell squats

20 reps each side leg swings

20 reps jumping jacks

20 reps high knees

Workout:

Super-set | 3 sets

20 reps goblet squat

20 reps dumbbell romanian deadlift

Super-set | 3 sets

15 reps each side alternating dumbbell reverse lunge

20 reps dumbbell sumo squat

Super-set | 3 sets

15 reps each side lateral lunge

12 reps each side single leg romanian deadlift

1 set | 50 reps bodyweight squats

Abs finisher: 2 rounds

15 reps crunch

20 reps slow bicycle crunch

10 reps leg raises

[workoutsgalore]

a week of workouts

Day 1 Glutes & Hamstrings

Warm up:

10 reps leg swings

10 reps squats

8 reps each side alternating reverse lunge

Workout:

4 sets | 10 reps barbell hip thrusts

3 sets | 20 reps bodyweight side to side squats

4 sets | 12 reps goblet squat into pulse

4 sets | 12 reps dumbbell stiff leg deadlift

Super-set | 4 sets

12 reps barbell back squat

15 reps bodyweight squat

Abs finisher: 2 rounds

20 reps plank jacks into dolphin push up

20 reps deadbugs

20 reps lying heel touches

20 reps flutter kicks

Day 2 Push day

Warm up:

10 reps shoulder press

10 reps shoulder pull aparts

20 reps all around the world shoulder circles

Workout:

3 sets | 12 reps each side single arm cable tricep push down, alternative: single arm resistance band tricep push down or single arm dumbbell tricep kick backs

Super-set | 4 sets

12 reps incline dumbbell chest press

12 reps seated dumbbell arnold press

4 sets | 8 reps each side single arm lateral raise

3 sets | 10 reps barbell skull crushers

Super-set | 3 sets

12 reps tricep dips

10 reps barbell bench press

5 minutes skipping

Day 3 Quads & Calves

Warm up:

Forward lunge deep stretch

10 reps jumping squats

10 reps each side leg swings

Workout:

5 sets | 10 reps barbell narrow stance back squat

Super-set | 4 sets

8-10 reps hack squat, alternative: heels elevated barbell squat

20 reps abductions machine, alternative: resistance band seated abductions

Super-set | 3 sets

10 reps each side single leg leg extensions, alternative: single leg dumbbell extensions

10 reps leg extensions, alternative: dumbbell leg extension

Super-set | 3 sets

15 reps standing calf raises

30 reps dumbbell walking lunges, alternative: 15 reps each side alternating dumbbell forward lunges

Abs finisher: 2 rounds

20 reps bicycle crunch

15 reps crunch

20 reps lying heel touches

Day 4 Pull Day

Warm up:

10 reps forward shoulder 360s

10 reps backwards shoulder 360s

20 reps rotations

10 reps dumbbell bent over row

Workout:

Super-set | 4 sets

15 reps bent over neutral grip dumbbell row

8-10 reps each side alternating cross body hammer curls

Super-set | 4 sets

7 reps each side dumbbell single arm bent over row

20 reps dumbbell swings

Super-set | 4 sets

amrap pull ups, alternative: dumbbell lying lat extension or barbell bent over row

12-15 reps hammer curl

5 minutes Skipping finisher

Day 5 Circuit

Warm up:

5 minutes skipping

10 reps each side leg swings

10 reps (super-set) forward shoulder 360s

10 reps (super-set) backwards shoulder 360s

Workout: 3 rounds

20 reps high plank kick back into knee drive crunch

20 reps in and out squat jumps

20 reps half burpee into plank toe taps

20 reps barbell deadlift into bent over row

20 reps alternating lateral lunge

20 reps cable pull through, alternative: dumbbell pull throughs

Abs finisher: 2 rounds

20 reps flutter kicks

20 reps plank hip dips

20 reps lying heel touches

20 reps alternating lying leg raise

[workoutsgalore]

4 days of workouts

Upper body workout

Warm up:

10 reps forward shoulder 360s

10 reps backwards shoulder 360s

10 reps shoulder press

15 reps all around the world shoulder circles

8 reps lateral raises

Workout:

3 sets | 10 reps each side alternating single arm dumbbell shoulder press

3 sets | 12 reps shoulder press

3 sets | 10 reps front raise into shoulder press

Super-set | 3 sets

20 reps resistance band seated row

12 reps dumbbell upright row

3 sets | 15 reps single arm dumbbell row

5 sets | 15 reps dumbbell bicep curl

3 sets | 10 reps each side single arm overhead dumbbell tricep extension

Full body

Warm up:

5 minutes skipping

8 reps each side alternating reverse lunge

10 reps forward shoulder 360s

10 reps backwards shoulder 360s

Workout: 4 rounds

12-15 reps front foot elevated split squat into bicep curl

15 reps each side kneeling single arm shoulder press

10-12 reps elevated lateral lunge into lateral raise

15 reps squat into dumbbell shoulder press

10 reps each side deadlift into dumbbell bent over row into reverse lunge

amrap push up

Lower body

Warm up:

20 reps squat jumps

10 reps squats

Forward lunge deep stretch

10 reps each side leg swings

Pigeon pose

Workout:

Super-set | 3 sets

10 reps deadlift into squat pulse

15 reps wide stance deadlift pulse

Super-set | 3 sets

10 reps dumbbell narrow squat

15 reps good mornings into squat

Super-set | 3 sets

10-12 reps each side kneeling lateral lunge

15 reps each side elevated single leg glute bridge

Full body

Warm up:

3 minutes skipping

10 reps squat jumps

30 reps high knees

Workout:

10 reps dumbbell swing into squat into dumbbell press

10 reps burpee into front raise

10 reps bent over row into burpee

12 reps kneeling squat into shoulder press into overhead tricep extension

12 reps sit up into dumbbell pull over

12 reps squat into upright row

[workoutsgalore]

Glutes & Hamstrings

Warm up:

10 reps each side Leg Swings

20 reps Squats

20 reps Resistance Band Glute Bridges

Workout:

4 sets | 8 reps sumo barbell squat

4 sets | 12 reps barbell hip thrust

3 sets | 10 reps dumbbell romanian deadlift

Super-set | 3 sets

15 reps each side cable kick backs, alternative: single leg standing kick backs

15 reps each side cable abductions, alternative: standing abductions

Abs finisher: 2 rounds

15 reps v ups

20 reps russian twists

15 reps crunch

[workoutsgalore]

Circuit

Warm up:

5 minutes Skipping

10 reps each side Leg Swings

Workout: 4 rounds

12 reps Jumping Squats

12 reps Push Ups

12 reps Alternating Jumping Lunges

20 reps Commandos

15 reps Sit Ups

HIIT Finisher: 3 rounds

10 reps each side Mountain Climbers

10 reps each side Alternating Jumping Lunges

10 reps Air Squats

8 reps Burpees Into Reverse Burpee

[workoutsgalore]

Pull day

Warm up:

3 minutes skipping

Tricep stretch

Crossbody shoulder stretch

10 reps shoulder press

Workout:

5 sets | 10 reps lat pull down, alternative: 15 reps dumbbell lying lat pull over

Super-set | 4 sets

12 reps dumbbell bicep curls

12 reps dumbbell bent over row

4 sets | 12 reps cable pull down, alternative: 15 reps bodyweight supermans

Super-set | 4 sets

12 reps hammer curls

12 reps bent over dumbbell fly

3 sets | 15 reps barbell curl

[workoutsgalore]

Quads & Calves

Warm up:

Toe touch stretch

10 reps each side leg swings

20 reps pulse squat

10 reps each side single leg standing kick backs

Workout:

4 sets | 10 reps barbell romanian deadlift

4 sets | 10 reps each side alternating dumbbell reverse lunge

4 sets | 15 reps pulsing dumbbell squat

4 sets | 10 reps dumbbell romanian deadlift

4 sets | 10 reps each side dumbbell alternating curtsy lunge

4 sets | 15 reps standing calf raise machine, alternative: standing calf raise

Abs finisher: 2 rounds, 40 seconds on, 20 seconds off

Figure 8 dumbbell pass throughs

Plank dumbbell pull throughs

Spider crunch

[workoutsgalore]

Lower body workout

Warm up:

10 reps each side standing straight leg kick backs

10 reps squat jumps

10 reps each side leg swings

Toe touch stretch

Workout: 3 rounds total

Super-set:

20 reps each side curtsy lunge into side kick

20 reps each side curtsy lunge pulse

12 reps dumbbell wide stance stiff leg deadlift pulse

Super-set

12 reps dumbbell sumo squat

20 reps dumbbell sumo squat pulse

12 reps each side dumbbell reverse lunge into pulse

[workoutsgalore]

Circuit

Warm up:

10 reps squat jumps

15 reps jumping jacks

Toe touch stretch

Tricep stretch

10 reps each side standing single leg kick backs

Crossbody arm stretch

Workout: 4 rounds

15 reps dumbbell swings

15 reps sumo squat into squat pulse

15 reps bicep curls

15 reps bent over rows

15 reps dumbbell half deadlift into deadlift

15 reps side to side squats

15 reps side to side push ups

Abs finisher: 3 rounds, 30 seconds each exercise

Feet elevated crunch

Incline cross mountain climbers

Wipers

Decline mountain climbers

[workoutsgalore]

Pull day

Warm up:

10 reps bicep curls

20 reps plank arm outs

10 reps (super-set) forward shoulder 360s

10 reps (super-set) backwards shoulder 360s

Workout:

5 sets | 12 reps t bar row

Super-set | 4 sets

15 reps incline bench back fly

12 reps incline bicep curls

Super-set | 3 sets

12 reps face pulls

12 reps cable hammer curls

1 set | amrap push ups

Finisher: 2 rounds

30 reps lying heel touches

15 reps crunch

20 reps bent leg reverse crunch

30 reps bicycle crunch

[workoutsgalore]

Quads & Calves

Warm up:

10 reps squat jumps

10 reps each side leg swings

Forward lunge deep stretch

Workout:

4 sets | 6-8 reps barbell back squat

4 sets | 10 reps barbell deadlift

3 sets | 10 reps hip thrusts

3 sets | 8 reps each side barbell reverse lunge

Super-set | 4 sets

12 reps heels elevated goblet squat

8 reps each side single leg box squat

[workoutsgalore]

Push day

Warm up:

10 reps shoulder press

10 reps each side dumbbell single arm external rotations

15 reps all around the world shoulder circles

Workout:

Tri-set | 4 sets, 90-120 seconds rest

15 reps dumbbell shoulder press

12 reps pike push up

45 seconds fast steps

Super-set | 4 sets, 90 seconds rest

15 reps dumbbell bent over row

20 reps bodyweight superman fly

Super-set | 3 sets, 90 seconds rest

amrap arnold press

15 reps dumbbell face pulls (like a dumbbell bent over row, but using your rear delts)

Tri-set | 3 sets, 90 seconds rest

amrap alternating bicep curls

amrap tricep dips

amrap dumbbell floor chest press

[workoutsgalore]

Glutes & Hamstrings

Warm up:

10 reps squats

Toe touch stretch

10 reps each side leg swings

Workout:

Super-set | 5 sets

10 reps barbell banded romanian deadlift

20 reps side to side banded squats

Super-set | 4 sets

10 reps each side single leg resistance band hamstring curls

20 reps resistance band seated abductions

Super-set | 4 sets

10 reps split squats

12 reps resistance band hip thrusts

Super-set | 4 sets

10 reps each side smith machine donkey kick backs, alternative: dumbbell donkey kick backs

20 reps barbell squat into good mornings

Abs finisher: 2 rounds

20 reps bicycle crunch

15 reps crunch

60 seconds plank

[workoutsgalore]

Upper body

Warm up:

10 reps (super-set) forward shoulder 360s

10 reps (super-set) backwards shoulder 360s

15 reps all around the world shoulder circles

10 reps shoulder press

10 reps jumping jacks

Workout:

Super-set | 3 sets

10 reps (super-set) dumbbell shoulder press

10 reps (super-set) upright row

Super-set | 3 sets

12 reps each side (super-set) single arm arnold press

8 reps each side (super-set) single arm lateral raise

4 sets | 8 reps thumbs up lateral raise

3 sets | 12 reps front raise

Super-set | 3 sets

12 reps (super-set) bicep curls

12 reps (super-set) close grip dumbbell row

Abs finisher: 2 rounds

12 reps each side lying heel touches

12 reps each side spider crunches

15 reps russian twists

15 reps crunch

[workoutsgalore]

Lower body

Warm up:

10 reps squats

10 reps each side leg swings

5 reps each side hip circles

Forward lunge deep stretch

Workout:

Super-set | 4 sets

20 reps resistance band squat

10 reps each side resistance band single arm hamstring curl

Super-set | 4 sets

15 reps each side donkey kick backs

15 reps Dumbbell romanian deadlift

Super-set | 4 sets

10 reps each side single leg glute bridge

10 reps bridges

Super-set | 3 sets

20 reps each side fire hydrants

20 reps each side rainbow kick backs

Super-set | 4 sets

15 reps dumbbell squat into calf raise

20 reps dumbbell swings

Finisher:

5 minutes skipping

[workoutsgalore]

Full Body

Warm up:

3 minutes skipping

10 reps each side leg swings

10 reps all around the world shoulder circles

Workout: 2 rounds

20 reps narrow to wide jumping squat

10 reps each side split squats

15 reps tricep dips

15 reps push up

10 reps each side reverse lunge into standing straight leg kick back

10 reps each side squat into single leg abduction into standing straight leg kick back

15 reps squat pulses

10 reps each side alternating reverse lunge

10 reps each side squat into curtsy lunge into squat into front kick

40 reps box toe taps

Abs finisher: 2 rounds

10 reps each side plank rotations

15 reps toe tap crunch

8 reps each side side plank dips

12 reps v ups

10 reps each side lying heel touches

[workoutsgalore]

Upper body

Warm up:

15 reps dumbbell shoulder press

10 reps each side wall external rotations

20 reps plank arm outs

10 reps all around the world shoulder circles

Workout:

Tri-set | 3 sets

15 reps dumbbell overhead tricep extensions

10 reps each side single arm kneeling lateral raise

15 reps neutral grip chest press

Super-set | 3 sets

20 reps each side alternating single arm front raise into bicep curl

20 reps each side single arm tricep kick backs

Super-set | 3 sets

15 reps rear delt fly

15 reps neutral grip dumbbell shoulder press

Finisher:

5 minutes skipping