welcome to your
Workout Plan
for week 1 and 2
Day 1:
Glutes & Hamstrings Weighted
Activity
exercise
REPS
Sets
1
BND Hip Thrusts
30 Sec
x2
BND Squats
30 Sec
x2
2
DB Romanian Deadlifts
12x Reps
x3
BND Lateral Walks
12x Reps E/S
x3
3
BND Reverse Hyperextensions
12x Reps
x3
BND Dumbbell Hip Thrusts
12x Reps
x3
DB Walking Lunges (Long Stride)
x8 E/S
x3
4
ELB Laying Hamstring Curls
x15 E/S
x2
BND DB Hip Thrusts
30 Sec
x2
BND DB Hip Thrust Pulses
30 Sec
x2
Day 2:
Full Body HIIT
Activity
exercise
REPS
Sets
1
Skipping
30 Sec
x4
DB Deadlifts
30 Sec
x4
DB Hammer Curls
30 Sec
x4
Skipping
30 Sec
x4
DB Goblet Squats
30 Sec
x4
DB Glute Swings
30 Sec
x4
Skipping
30 Sec
x4
DB Sumo Squats
30 Sec
x4
2
Jumping Lunges
30 Sec
x2
Box Hops
30 Sec
x2
Day 3:
Quads Weighted & Core
Activity
exercise
REPS
Sets
1
Lunge with Squat Combo
30 Sec
x4
DB Deficit Lunges
30 Sec
x4
Jump Lunges
30 Sec
x4
Surrenders
30 Sec
x4
DB Wall Sit
30 Sec
x4
2
Crunches
x12 Reps
x4
Sit Ups
x10 Reps
x4
Opposite Hand to Foot Crunch
x10 Reps E/S
x4
Mountain Climbers
20 Sec
x4
Plank
30-50 Sec
x4
Box Jumps
x10 Reps
x2
Jump Squats
x10 Reps
x2
Plank Rocks
x10 Reps E/S
x2
Day 4:
Upper Body Weighted
Activity
exercise
REPS
Sets
1
DB Curl to Press
x12 Reps
x4
DB 3 Ways
x8 Reps
x4
DB Single Arm Bent Over Rows
x15 Reps E/S
x4
DB Chest Press
x12 Reps
x4
2
Plank Taps
x20 Reps
x4
ELB Pull Aparts
x12 Reps
x4
DB High Punches
15 Sec
x4
DB Tricep Kickbacks
x12 Reps E/S
x4
3
Push Ups
AMAYC
x1
Plank Raises
AMAYC
x1
Day 5:
Lower Body Weighted
Activity
exercise
REPS
Sets
1
BND Crab Walks
30 Sec E/S
x3
BND Fire Hydrants
30 Sec E/S
x3
DB Hip Thrusts
x10 Reps E/S
x3
2
DB Split Squats
x10 Reps E/S
x3
Single Leg Hip Thrusts
x15 Reps E/S
x3
Single Leg Elevated Glute Bridges
x10 Reps E/S
x3
DB Romanian Deadlift Pulses
x12 Reps
x3
3
DB Squat Pulses
x20 Reps
x3
Box Jumps
x10 Reps
x3
Day 6:
UPPER BODY CIRCUIT & CORE (LISS OPTIONAL)
Activity
exercise
REPS
Sets
1
DB Bent Over Rows
40 Sec
x4
DB Front Raises
40 Sec
x4
DB Hammer Curls
40 Sec
x4
DB Push Press
40 Sec
x4
DB Tricep Dips
40 Sec
x4
2
Plank
40 Sec
x4
Oblique Crunches
40 Sec
x4
Reach Through Crunch
40 Sec
x4
Toe Taps
40 Sec
x4
V Hold with Crunch
40 Sec
x4
3
Burpees
40 Sec
x1
4
Any Cardio / 45 min Walk