welcome to your
Workout Plan
for week 3 and 4
Day 1:
Glutes & Hamstrings Weighted
Activity
exercise
REPS
Sets
1
BND Squat Pulses
30 Sec
x2
BND Standing Lateral Kicks
30 Sec E/S
x2
DB Romanian Deadlifts
15x Reps
x3
2
DB Hip Thrusts
12x Reps
x3
AW Frog Kicks
15x Reps
x3
3
DB Laying Hamstring Curls
15x Reps
x3
4
DB Glute Bridges (Narrow Stance)
x15 Reps E/S
x3
AW Kickbacks
15x Reps E/S
x3
AW Fire Hydrants
15x Reps E/S
x3
Day 2:
Full Body HIIT
Activity
exercise
REPS
Sets
1
DB Squats
30 Sec
x4
DB Thrusters
30 Sec
x4
Pop Squats
30 Sec
x4
DB Bent Over Rows
30 Sec
x4
DB Walking Lunges
30 Sec
x4
Mountain Climbers
30 Sec
x4
DB Lateral Raises
30 Sec
x4
Jump Lunges
30 Sec
x4
2
Surrenders with Jump Squats
30 Sec
x1
DB Jumping Jacks
30 Sec
x1
Day 3:
Quads & Weighted Core
Activity
exercise
REPS
Sets
1
Bulgarian Split Squats
30 Sec
x4
Bulgarian Split Squats
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
x4
Jump Squats
x10 Reps
x2
Plank Rocks
x10 Reps
x2
Day 4:
Upper Body Weighted
Activity
exercise
REPS
Sets
1
DB Bent Over Rows
x12 Reps
x3
DB Shoulder Bombs
x10 Reps
x3
DB Reverse Flyes
x12 Reps
x4
ELB Pull Aparts
x15 Reps
x4
DB Bicep Curls
x15 Reps
x4
2
Tricep Push Ups
x8 Reps
x3
Tricep Dips
x12 Reps
x3
DB Shoulder Twist Holds
20 Sec
x3
3
Downward Dog with Cobra
x8 Reps
x1
Alternating Hammer Curls
x20 Reps
x1
Push Ups
x8 Reps
x1
Day 5:
Lower Body Weighted
Activity
exercise
REPS
Sets
1
BND Square Walks
30 Sec
x2
BND Squat Pulses
30 Sec
x2
2
BND DB Hip Thrusts
30 Sec
x3
BND Abductors
30 Sec
x3
BND DB Romanian Deadlifts
30 Sec
x3
BND Crab Walks
30 Sec E/S
x3
3
DB Sumo Squats
x12 Reps
x3
Jump Squats
x20 Reps
x3
DB Walking Lunges (Short Stride)
x12 Reps E/S
x3
DB Wall Sit
30 Sec
x3
DB Frog Pumps
60 Sec
x2
DB Curtsy Lunge Pulses
60 Sec E/S
x2
Day 6:
UPPER BODY CIRCUIT & CORE (LISS OPTIONAL)
Activity
exercise
REPS
Sets
1
Downward Dog with Cobra
30 Sec
x4
Plank Taps
30 Sec
x4
Plank Rocks
30 Sec
x4
Mountain Climbers
30 Sec
x4
Supermans
30 Sec
x4
2
Russian Twists
30 Sec
x4
Tricep Push Ups
30 Sec
x4
Plank Raises
30 Sec
x4
Plank
30 Sec
x4
Oblique Crunches
30 Sec
x4
3
Burpees
30 Sec
x2
4
Any Cardio / 45 min Walk