welcome to your
Workout Plan
for week 5 and 6
Day 1:
Glutes & Core Weighted
Activity
exercise
REPS
Sets
1
AW Kickbacks
30 Sec E/S
x2
2
BND DB Hip Thrusts
15x Reps
x3
BND DB Hip Thrusts Pulses
15x Reps
x3
BND Hip Thrust Flyers
12x Reps
x3
DB Sumo Deadlifts
12x Reps
x3
AW Kickbacks
12x Reps E/S
x3
BND Alternative Leg Raises
12x Reps
x3
4
DB Sumo Squats
15x Reps
x2
Side Plank Pulses
12x Reps E/S
x2
BND Bear Crawls
30 Sec
x4
DB Russian Twists
30 Sec
x4
Day 2:
Liss Cardio & Upper Body Circuit
Activity
exercise
REPS
Sets
1
Any Cardio / 45 min Walk
2
DB Static Shoulder Press Hold
30 Sec
x4
DB 3 Ways
30 Sec
x4
DB Arnold Press
30 Sec
x4
DB Front Raises
30 Sec
x4
DB Lateral Raises
30 Sec
x4
DB Reverse Flyes
30 Sec
x4
DB Snatches
30 Sec E/S
x4
DB Ounches
30 Sec
x4
3
DB Single Arm Rows
x10 Reps E/S
x2
ELB Pull Aparts
x15 Reps
x2
Day 3:
Lower Body Circuit
Activity
exercise
REPS
Sets
1
Wall Sit
30 Sec
x3
DB Sumo Squats
30 Sec
x3
Sumo Squat Pulses
30 Sec
x3
Sway Squats
30 Sec
x3
Surrenders
30 Sec
x3
2
AW Elevated Glute Bridges
30 Sec
x3
AW Single Leg Glute Lift with Leg Raises
30 Sec E/S
x3
AW Up n Overs
30 Sec E/S
x3
AW Lateral Kicks
30 Sec E/S
x3
AW Lateral Kick Pulses
30 Sec E/S
x3
BND Jump Squats
60 Sec
x1
Day 4:
Upper Body Weighted & Core
Activity
exercise
REPS
Sets
1
DB Bent Over Rows
x12 Reps
x4
Burpees
x12 Reps
x4
ELB Seated Rows
x15 Reps
x4
ELB Lat Pulldowns
x15 Reps
x4
2
DB Bicep Curls
x12 Reps
x3
Moving Push Ups
30 Sec
x3
DB Tricep Kickbacks
x10 Reps E/S
x3
3
Crunches
30 Sec
x4
Vacuums
30 Sec
x4
Oblique Crunches
30 sec
x4
Bicycles
30 Sec
x4
Side Plank
30 Sec
x4
Day 5:
HIIT Cardio & Sculpting Circuit
Activity
exercise
REPS
Sets
1
Skipping
20 Sec
x4
Mountain Climbers
20 Sec
x4
Walk Out Push Ups
20 Sec
x4
Jump Squats
20 Sec
x4
2
DB Squats
30 Sec
x3
DB Alternating Curtsey Lunges
30 Sec
x3
DB Forward Crab Walks
30 Sec
x3
BND Wall Sit
30 Sec
x3
BND Wall Sit Abductors
30 Sec
x3
3
Moving Push Ups
30 Sec
x3
Shoulder Taps
30 Sec
x3
Tricep Dips
30 Sec
x3
Plank Raises
30 Sec
x3
Cross Crunches
30 Sec E/S
x3
Day 6:
Lower BODY Weighted & CORE
Activity
exercise
REPS
Sets
1
DB Squats
x20 Reps
x3
DB Walking Lunges (Long Stride)
x8 Reps E/S
x3
Box Jumps
x15 Reps
x3
2
DB Deficit Lunges
x10 Reps E/S
x3
Elevated Single Leg Glute Bridges
x15 Reps E/L
x3
3
DB Toe Touches
x12 Reps
x4
Oblique Crunches
x15 Reps E/S
x4
Mountain Climbers with Push Up
x8 Reps
x4
4
Jump Lunges
AMRAP
x1
Reverse Crunches
AMRAP
x1