Workout With Me: 5 FULL WORKOUTS

Workout With Me: 5 FULL WORKOUTS

Day 1: Upper Body Day

Warm Up - 20 minutes stair master (alternating between single step, skip a step, glute kickbacks and side step)

Lift - 3 continuous supersets of each, rest for 1 minute between supersets

  • 20 kettle bell swings, 10 kettle bell high pulls (20 lb. kettle bell)
  • 20 switch grip kettle bell swings, 10 kettle bell skull crushers (20 lb. kettle bell)
  • 20 single arm kettle bell swings (10/arm), 20 kettle bell single arm bent over row (10/arm)
  • 15 barbell bicep curls, 10 dumbbell hammer curls (30 lb. barbell / 15 lb. dumbbells)
  • 15 overhead barbell tricep extensions, 10 dumbbell tricep kickbacks each arm (20 lb. barbell / 10 lb. dumbbells)

Cardio - 20 minutes arc trainer --> incline as high as it can go, resistance @ 20

Day 2: Leg Day

Warm Up - 10 minutes stair master (speed @ 8)

Lift - 3 sets of each

  • 10 barbell back squats
  • 10 deadlifts
  • 10 dumbbell alternating reverse lunges (5/leg)
  • 10 single leg press each leg
  • 15 reps on hip abduction machine
  • 15 prone hamstring curls
  • 15 single leg extensions (15/leg)
  • 25 weighted calf raises 

Cardio - 2 mile run (speed between 7-8 mph)

Day 3: Cardio & Core Day

Warm Up

  •  1 mile incline walk (speed @ 3.5mph, incline @ 10)
  • 5 sets of each --> 10 burpees, 10 straight arm plank shoulder taps, 10 mountain climbers

HIIT Circuit #1 - 3 continuous rounds of 20 seconds work, 10 seconds rest

  • Box jumps
  • High knees
  • Jumping jacks

1/2 mile fast run (speed @ 8-9mph)

HIIT Circuit #2 - 3 continuous rounds of 20 seconds work, 10 seconds rest

  • Plank walk up onto low aerobic stepper box 
  • Mountain climbers (hands on aerobic stepper, driving knees to chest)
  • Jumping jacks in push up position (modification: take out push up, just do lower body portion)

1/2 mile fast run (speed @ 8-9mph)

Core Work - 3 sets of each

  • 10 hanging tuck ups
  • 10 kettle bell side bends (each side)
  • 10 rolling V ups (start with V up crunch, hold in hollow for 3 seconds, roll onto stomach, hold superman for 3 seconds, roll back to hollow, V up crunch, repeat)
  • 10 leg lifts with hip raise
  • 30 seconds flutter kicks

Cardio - 10 minutes elliptical 

Day 4: Full Body Day

Warm Up

  • 1 mile interval run (alternating between 6-10mph)
  • 100 jump rope
  • 2 sets x 30 seconds of each --> jumping jacks, high knees, toe taps on low box 

Lift - 2 times through each series

  • 10 shoulder press, 10 barbell forward raise, 10 barbell bicep curls
  • 10 hammer curls, 10 tricep dips, 10 dumbbell lateral raise
  • 10 leg press, 10 body weight curtsy lunge, 10 donkey kicks each leg
  • 10 pistol squats (5/leg), 10 jump squats, 10 alternating split squat jumps
  • 20 crunches, 20 bicycle crunches, 20 leg lifts

Cardio - 15 minutes elliptical

Day 5: Upper Body Day

Warm Up - 1 mile jog

Kettle Bell Circuit - 3 sets of each

  • 15 KB swings
  • 12 single arm row (each arm)
  • 15 sumo squats to high pull
  • 12 concentrated bicep curls (each arm)
  • 15 skull crushers

100 jump rope

Free Weights & Cable Work - 4 sets of each, 30 seconds rest between each 

  • 10 rear delt raises (10 lb. dumbbells)
  • 10 seated shoulder press (10 lb. dumbbells)
  • 10 lateral raise (10 lb. dumbbells)
  • 10 cable high pulls 
  • 10 cable tricep extensions
  • 10 reverse grip cable tricep pulldowns
  • 10 overhead tricep pulls 

Cardio - 20 minutes elliptical