welcome to your
Workout Plan
for week 7 and 8
Day 1:
Glutes & Core Weighted
Activity
exercise
REPS
Sets
1
BND Abductors
30 Sec
x3
2
DB Goblet Squats
x20 Reps
x3
DB Single Leg Curtsey Lunges
x12 Reps E/S
x3
DB Frog Pumps
x15 Reps
x3
3
AW Donkey Kicks
x15 Reps E/S
x3
AW Donkey Kick Pulses
x10 Reps E/S
x3
AW Kickbacks
x15 Reps E/S
x3
AW Kickback Pulses
x10 Reps E/S
x3
AW Fire Hydrants
x15 Reps E/S
x3
AW Lateral Kick Pulses
x10 Reps E/S
x3
4
DB Toe Touches
x12 Reps
x5
V Hold with Crunch
x12 Reps
x5
Plank Rocks
x20 Reps
x5
Day 2:
Liss Cardio & Upper Body Circuit
Activity
exercise
REPS
Sets
1
Any Cardio / 45 min Walk
2
DB Bent Over Rows
30 Sec
x4
DB Bicep Curls
30 Sec
x4
DB Single Arm Rows
30 Sec E/S
x4
DB Overhead Tricep Extentions
30 Sec
x4
DB Renegade Rows
30 Sec
x4
DB Hammer Curls
30 Sec
x4
DB Snatches
30 Sec
x4
Tricep Dips
30 Sec
x4
3
DB Shoulder Press Hold
30 Sec
x2
DB Shoulder Press
AMRAP
x2
Shoulder Taps
30 Sec
x2
Plank Raises
30 Sec
x2
Day 3:
Lower Body Circuit
Activity
exercise
REPS
Sets
1
BND DB Squats
30 Sec
x4
BND DB Squat Side to Side
30 Sec
x4
BND Walking Lunges
30 Sec
x4
BND Wall Sit
30 Sec
x4
BND Wall Sit Abductors
30 Sec
x4
2
BND DB Hip Thrusts
30 Sec
x4
BND DB Hip Thrust Flyes
30 Sec
x4
BND Calms
30 Sec E/S
x4
BND Fire Hydrants
30 Sec E/S
x4
BND Laying Lateral Raises Pulses
30 Sec E/S
x4
BND Jump Squats
60 Sec
x4
Day 4:
Upper Body Weighted & Core
Activity
exercise
REPS
Sets
1
DB Chest Press
x15 Reps
x4
DB Flyes
x15 Reps
x4
DB Overhead Tricep Extensions
x15 Reps
x4
Narrow to Wide Push Ups
x10 Reps
x4
2
DB Hammer Curls
x15 Reps
x3
DB Tricep Kickbacks
x12 Reps E/S
x3
Tricep Dip
20 Sec
x3
Downward Dog with Cobra
30 Sec
x4
3
Leg Raises
30 Sec
x3
Oblique Crunches
30 sec
x3
Plank Rocks
30 Sec
x3
Vacuums
30 Sec
x3
Plank
40 Sec
x3
Day 5:
HIIT Cardio & Sculpting Circuit
Activity
exercise
REPS
Sets
1
Sprint
30-60 Sec
x4
Skipping
60 Sec
x4
Sprint
30-60 Sec
x4
Skipping
60 Sec
x4
2
DB Sumo Squat Pulses
40 Sec
x3
DB Sway Squats
40 Sec
x3
Walk Out Push Ups
40 Sec
x3
Mountain Climbers
40 Sec
x3
Plank Jacks
40 Sec
x3
3
DB Walking Lunges
40 Sec
x3
Jump Lunges
40 Sec
x3
Mountain Climbers
40 Sec
x3
DB Thrusters
40 Sec
x3
Plank Rocks
40 Sec
x3
Day 6:
Lower BODY Weighted & CORE
Activity
exercise
REPS
Sets
1
DB Squats
x20 Reps
x4
DB Romanian Deadlifts
x12 Reps
x4
2
DB Split Squats
x15 Reps E/S
x4
DB Step Ups
x10 Reps E/S
x4
AW Frog Kicks
x12 Reps
x4
3
Crunches
40 Sec
x4
Sit Ups
40 Sec
x4
Plank
40 Sec
x4
Plank Taps
40 Sec
x4
4
Jump Squats with Mountain Climbers
AMRAP
x1