New Year, New Me 2020 (Home&gym) [PDF]

Zitiervorschau

r a e Y New

New me GET IN THE BEST SHAPE OF YOUR LIFE

How to use this guide: Welcome Queens! I want you to get the best results possible during the next 6 weeks, so here are my suggestions on how to take full advantage of this program.

THE BEST W WAAY TO STICK TO MY FITQUEEN CHALLENGE IS BY MAKING IT FIT INTO YOUR SCHEDULE AND LIFESTYLE. This means you may need to make some modifications to the program so that it suits you. WHA WHATT DO I MEAN? If you simply can’t workout 5-6 times per week, then that’s fine! Instead do 3-4 times per week if that’s what your schedule allows. Committing to 4 solid sessions per week will get you far better results than not committing at all! If the workouts are too long (40-70 minutes per session) cut out the last 1 or 2 exercises, or do less rounds of each exercise to make them a little shorter. You can always go back and complete the extra rounds if you finish faster than anticipated. This program is not rigid, there are many ways to make it fit your schedule - I don’t want you to be overwhelmed! This is going to be a fun 6 weeks ahead my Queens, you are going to LEARN so much, you are going to WORK super hard and you are going to get AMAZING RESULTS.

YM IS BUSY IF YOUR G GYM BUSY AND YOU FEEL A LITTLE INTIMIDA INTIMIDATED TED So you get to the gym, it’s PACKED and you’re feeling a little uneasy about attempting new movements. No worries! Here is my go to trick... Just grab a set of dumbbells, pick a quiet little corner for yourself and pull out the home workout guide and smash that out. Easy peasy!

DON’T WORR WORRYY IF YOU MISS A WORKOUT. WORKOUT. IT ISN’T THE END OF THE WORD WORD.. Yes, you should always try your best to make it happen, but if you cant nothing bad is going to happen! You simply need to dust yourself off and try again tomorrow. Your progress will not be ruined, and there is no need to stress or punish yourself. The best way to ensure you make your workouts is to plan ahead and schedule them in! IF YOU CAN’T MAKE IT TO THE G GYM YM YOU HAVE HAVE 3 OPTIONS 1. Go to the home guide and complete the home workout program for that day (requires just dumbbells and resistance bands) 2. Do your day 3 “HIIT Fit/Cardio day” instead. This is the Bodyweight or DB only HIIT training from the workout guide, or your choice of cardio (can be running outside, going for a walk, swimming, yoga, etc). 3. Have your rest day that day. Take a nice bath and try to go to sleep early so you can start the next day refreshed and ready to kick ass. See Queens, there really are so many options and no reason to stress.

My additional tips:

• Always check your workout routine the day before, watch all videos to make sure to get the perfect form. • When performing unilateral movements (single leg exercises), always start with your less dominant side first. • Remember Queens, we are here to improve our health, change our lives for the better and also have FUN while doing it! WPA R M I N G U P I feel like everyone likes to warm up differently - so you’re welcome to do what feels best for you here. I personally like to start with a 5-10 minute incline walk & 5 minutes of dynamic stretches to move and prepare the muscles I will be using that day. WNA R M I N G D O W N The same goes for warming down - I like to stretch the muscles I have used, go for a 5 minute treadmill walk and have a big drink of water to warm down. P NR O G R E S S I O N If you are a beginner/or aren’t comfortable using a certain piece of equipment yet (such as a Barbell) you can always swap for Dumbbells or even start with bodyweight only first until you get the hang of each movement and feel comfortable adding weight to it.

Remember girls, having proper form is always priority over weight. There are some advanced movements throughout the guide, however I have been sure to include the “alternate option” exercise under these to give you a substitution if you need it. IGF Y O U R GY TY M I S M I S S I N G A P I E C E O F E Q U I P M E N T I tried my best to only use basic equipment that almost all gym should have. However, if there is something that your gym don't have (for example Smith Machine) you can always swap it for Barbells or Dumbbells and do the same or a similar exercise.

Also, remember to use our Facebook Support Group (FitQueen Community - CLICK HERE) to connect with me and the other fitqueens if you have any questions or need any guidance. We are in this together, real Queens fix each other’s crowns.

HOW TO PICK YOUR WEIGHT

Hypertrophy & Strength exercises I want you to pick the heaviest weight you could use to complete each set with the prescribed number of repetitions with perfect form. Never sacrifice your form to lift more weight. It is time to push your limits though ladies - if you can lift more, do it. Do not be afraid of getting “too muscular”... You don’t have enough testosterone in your body to do this, and you’ll progress more quickly if you choose challenging weights. If you feel like the weight you picked is a little too light, you can either do more reps or slow down the movement (that’s going to make it more challenging) and then go heavier at the next set. Explosive full body exercises These are mostly body weight exercises, but if you do have to use weight (for example DB Thrusters) pick a weight that's challenging enough but you can really control it throughout the entire set. Here we are focusing on explosive movements, not on heavy lifts.

Tips for Beginners Write down all the weights you are using with each exercise on week 1 so you can easily find your perfect weight on week 2. No one told me to do this when I started out so I wasted so much time between sets looking for what weight I should be using (it’s so annoying). We keep the same workout for 2 weeks so you can practice & get familiar on week 1 and progress on the following week. The guide is designed this way, with 3 training phases: Week 1-2, Week 3-4, Week 5-6 There will be a lot of new movements that you probably haven’t even seen before (as I like to come up with my own variations) but don’t let that scare you. I’m here to teach you new things and challenge you everyday. Always try the first round with light weight or no weight and really get familiar with the movement. Also remember that though sometimes we get paranoid and think people are “watching us” or are worried we might look silly to others - 99% of people in the gym are too focused on what they are doing to even look at what you are doing! It’s all in our heads. Best of luck Queens, let’s get to work!

x x a it n A , e v Lo

Before you start

I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL TIMER for your phone for when you require one (eg Metabolic Finishers) I use an app called ‘SIT’. It’s free and really easy to use! PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare your start images with your final and/or halfway images. I recommend the free app "Layout" as it doesn't add watermarks. I HAVE BUILT AN INCREDIBLE COMMUNITY WITH THOUSANDS OF WOMEN so please join the “FitQueen Community” Group on Facebook. It’s a great place for discussion topics, asking questions and general support from women on the same journey as you! PLEASE DOWNLOAD THE VIMEO APP I have included links to my Vimeo video examples of your workouts to assist you. You can find the Vimeo links under each exercise - tap on these to view. in your browser or in the app. I WOULD LOVE TO FOLLOW YOUR JOURNEY ON INSTAGRAM AND FACEBOOK; please use the tags #TeamAnitaHerbert #FitQueenArmy #FitQueenChallenge #FitQueenMeals and @anita_herbert @fitqueen_army NEED RESISTANCE BANDS? My personal recommendation is PROFITNESSSURE BANDS! The mini bands set comes with four different resistance levels: light, medium, heavy & extra heavy. CLICK HERE to shop and a discount will automatically apply!

MAKE SURE YOU TAG ME SO I SEE YOUR POSTS

Reference Table SET NUMBERS (A1, A2, A3 ETC.)

These numbers and letters represent which exercises go together in any one set. For example, A1 & A2 should be completed together before resting.

SETS

How many times you are to complete the exercises. For example, set A (A1 & A2) should each be completed the specified amount of times through (e.g 3 times) before moving onto set B (B1 & B2).

The amount of times you complete each specific exercise. For example, you may be asked to do 12 squats. A number that has a semicolon, e.g 30:10 indicates time. The first number is the working time, the second number is the rest time.

REPS/TIME

ABBREVIATIONS

EXPLANATION

BB

Barbell

DB

Dumbbell

KB

Kettlebell

E/W

Each Way

E/L

Each Leg

DS

Drop Set - start with a heavy weight, do as many reps as you can. Next set, choose a lighter weight and do as many reps as you can, repeating for the specified amount of sets.

ADDITIONAL CARDIO IF YOUR GOAL IS: FAT LOSS If your goal is Fat Loss, I would recommend that you complete your Metabolic Finishers on days of your choice. If you have issues with your knees or with HIIT, you may substitute for a steady-state walk instead (30-45 mins). Add these to your sessions on the days you prefer! I'm going to give you a little freedom here so you can customize your own finisher however you like! Here's a few examples but feel free to do something else if you prefer. I want this to be something that you choose to do, and give it all you've got! RE RECOMMEND COMMENDA ATIONS:

Weeks 1 to 3: 1-2 times per week Weeks 4 to 6: 2-3 times per week

ST STAIRMASTER AIRMASTER ROUTINE

All StairMasters are slightly different. I suggest you to experiment with the speed. I like to start slow the first round and increase speed as I progress. Warm up: 5 min on medium speed 1. Normal steps - 1 min 2. Skipping step with a kick - 1 min 3. Squat walk - 1 min(stay low, I like to lean back slightly to engage your glutes more) 4. Sidewalk crossing - 1 min each side 5. Run - 30 secs(be careful)Complete 2 rounds!

INTENSE 5 MIN TREADMILL HIIT

This 5 minute workout will push you to the limit & maximize your fat burn - if you do it right and give it all you’ve got! Warm up: Incline power walk 3 min 1. Incline sprints 30 secs (then rest 15 secs) 2. Side shuffle 30 secs each side (then rest 15 secs) 3. Flat sprint 30 sec (then rest 15 secs) 4. Side shuffle 30 sec each side (then rest 15 secs) 5. Dead-mill sprints 30 sec Repeat circuit 1 more time if you are feeling badass.

HOME CARDIO

30 sec each with 10 sec break in between exercises. Rest 60 sec at the end of the circuit. 1. 2. 3. 4. 5. 6.

Star squat jumps Commandos Burpee jack hops Surrender jump squats Plank Jacks Squat to squat jump

Complete 2 - 3 rounds!

IF YOUR GOAL IS: Lean Gains If your goal is Lean Gains, I would not like you to complete Metabolic Finishers. If you would like to complete some additional cardio outside of your sessions for recovery, aerobic fitness or simply clearing your head - I would recommend low intensity, steady-state walks. This means you could go for an outdoor walk, or jump on a treadmill, for 30-45 mins - and walk at low intensity (where you can still easily hold a conversation). RECOMMENDATIONS:

Weeks 1 to 3: 1-2 walks per week Weeks 4 to 6: 2-3 walks per week

l a n o i addit Notes "MY DAY, MY WAY" WORKOUTS

Your 6th weekly workout is when you will have the freedom to personalize your "My Day, My Way" workout. For this day, you will choose a workout from your MDMW eBook (in your Challenge Start-Up Package), as per your goals. This can be a body type where you would like to see further development, or simply a body part you enjoy training the most! Your choices are: • Legs • Glutes • Shoulders & Back • Arms • Cardio Finishers • Accelerated Fat Loss (HIIT) • Abs • Single Leg Day (for those with imbalance)

MANDATORY REST DAY

Please note that I require you to have one full rest day per week so your can recover! You can choose what day you wish to rest - I recommend Sunday. Please refer to "Rest + Recovery" in your Training eBook for more information. However, ladies please note that this eBook is a guide, not a bible. It is totally okay to move your days/sessions around to suit your individual lifestyle and schedule. I want you to enjoy this program and have fun with it! And remember don't complain... Because I don't like complaining!

NOTE S N OTE FOR BEGINNER BEGINNERS

If you are a beginner or haven't done this type of training before, you may need an additional rest day throughout your weeks training. If after the first few sessions you are feeling sore & fatigued, I recommended implementing an additional rest day. The best day of the week to do this is a WEDNESDAY, when we do our cardio workouts. The other sessions are your muscle group weighted sessions - so I would prefer you rest on a Wednesday if you feel you need some extra time to recuperate. Listen to your body here! Under some challenging movements, you will see an "ADDITIONAL OPTION" choice. This is a more simple movement that you can do instead, should the original movement be too challenging.

NEW S N EW EXERCISE EXERCISES

There are many new exercises in this Challenge! When you come across an unfamiliar movement, please don't just write it off. I would like you to attempt everything! If a movement is not working for you, then it is OK to substitute for an alternative. The FitQueen Community on Facebook is a great place to discuss subs if need be.

E T URE FOCUS AF OCUS FE FEATUR

I've listened to feedback from my previous Challenges where my Queens have noted that with some exercises they are unsure where they are supposed to be focusing their mind to muscle connection. In this Challenge I have added a "FOCUS" column to each day of your training plan so you know exactly which muscles to focus on with each exercise.

WEEKLY OVERVIEW Weeks 1+2

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

SQUATS

DEADLIFTS

HIIT FIT/ CARDIO

HIP THRUST + SHOULDERS

FULL BODY

MY DAY, MY WAY

REST

Weeks 3+4

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

SQUATS

DEADLIFTS

HIIT FIT/ CARDIO

HIP THRUST + SHOULDERS

FULL BODY

MY DAY, MY WAY

REST

Weeks 5+6

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

SQUATS

DEADLIFTS

HIIT FIT/ CARDIO

HIP THRUST + SHOULDERS

FULL BODY

MY DAY, MY WAY

REST

Gym Workouts WEEKS 1+2

Monday - Day 1

SQUATS SET

SETS

REPS

EXERCISE

Focus point

BB BACK SQUAT https://vimeo.com/383815122/89b5296c38 A1

5

GLUTES, HAMSTRINGS, QUADS

10 ALTERNATIVE: BODYWEIGHT SQUAT TO LUNGE https://vimeo.com/332128439 HIGH FEET WIDE LEG PRESS https://vimeo.com/353284326/e0e205fbf8

B1

4

12

C1

4

15

ALTERNATIVE OPTION: SMITH MACHINE LEG PRESS https://vimeo.com/353284760/7899f297fc

1 ¼ LEG EXTENSION https://vimeo.com/383815674/abcd02d8be

GLUTES, HAMSTRINGS

QUADS

SM SUMO SQUAT INTO SUMO GOOD MORNING https://vimeo.com/353284915/2cc5948b21 GLUTES, HAMSTRINGS

D1

4

10

E1

3

10 E/L

DB WALKING LUNGES WITH KNEE DRIVE https://vimeo.com/382943196/a4c23c9b73

QUADS, GLUTES

F1

3

20

DB GOBLET SUMO SQUAT https://vimeo.com/383815132/6b592dc510

GLUTES, HAMSTRINGS

G1

3

10

LYING HAMSTRING CURL https://vimeo.com/353176534/59d29e364d

HAMSTRINGS

ALTERNATIVE OPTION: BANDED GOOD MORNING https://vimeo.com/353283758/f7659f8690

Tuesday - Day 2

DEADLIFTS SET

SETS

REPS

EXERCISE

Focus point

BB DEADLIFTS https://vimeo.com/353176216/3f7ef26eba A1

5

POSTERIOR CHAIN

8 ALTERNATIVE OPTION: BB SUMO DEADLIFT https://vimeo.com/353176237/c5d9da7010

B1

4

10

CABLE STRAIGHT ARM LAT PULL DOWN https://vimeo.com/382942502/27dda2c6ed

LATS

B2

4

10

BB UNDERHAND GRIP BENT OVER ROW https://vimeo.com/342391290/0b456fd133

LATS, MID BACK

C1

3

10

CABLE KNEELING LAT PULL DOWN (DUAL PULLEY) https://vimeo.com/382941783/92e947e87d

LATS

C2

3

8 E/A

CABLE ALTERNATING PULL DOWN (DROP THE WEIGHT TO LIGHTER) https://vimeo.com/382942057/7f2f840c23

LATS

D1

3

12

CABLE REAR DELT FLY https://vimeo.com/382942529/3e3d7ebc83

REAR DELTS

E1

3

12

BACK EXTENSION https://vimeo.com/384386548

WHOLE BACK

Wednesday - Day 3

HIIT FIT OR YOUR CHOICE OF RECOVERY CARDIO tabata SET

A1

SETS

8

TIME

20:10

EXERCISE

SQUAT JACKS https://vimeo.com/384131904/ac2c759fd7

Focus point

QUADS, HAMSTRINGS

CRAB TOE TOUCH https://vimeo.com/384131949/3942e8f721 B1

8

CORE

20:10 ALTERNATIVE OPTION: BANDED FLUTTER KICKS https://vimeo.com/353290201/61b417ba8e

C1

8

20:10

SUMO SQUAT TO KNEE UP https://vimeo.com/384131960/33142d6689

GLUTES, CORE

D1

8

20:10

DOUBLE CLIMBER, DOUBLE JACK https://vimeo.com/384131697/6867a522f4

CORE (FULL BODY MOVEMENT)

HIGH PLANK KNEE TO OPPOSITE ELBOW https://vimeo.com/384131706/4fe60fcb78 E1

8

CORE (FULL BODY MOVEMENT)

20:10 ALTERNATIVE OPTION: PLANK https://vimeo.com/384131938/43295af967 ALTERNATING PLYO CURTSY https://vimeo.com/384131968/8c1b4f7dea

F1

8

GLUTES

20;10 Alternative option: DB CURTSY LUNGE PULSES https://vimeo.com/342389443/4a0c27988b AROUND THE WORLD PLANKS https://vimeo.com/384131925/f14b9d31d8

G1

8

CORE (FULL BODY MOVEMENT)

20:10 ALTERNATIVE OPTION: PLANK https://vimeo.com/384131938/43295af967 SURRENDER JUMP SQUATS https://vimeo.com/342766198/1d875373ef

H1

8

QUADS, GLUTES

20:10 Alternative option: DB SURRENDERS https://vimeo.com/342764539/39d194da39

THIS IS A TIMED WORKOUT! THE 1ST NUMBER REPRESENTS THE WORKING TIME, THE 2ND NUMBER REPRESENTS THE REST. REPEAT 8 ROUNDS.

Thursday - Day 4

THRUSTS + SHOULDERS SET

SETS

REPS

A1

4

1 X 10 1X8 1X6 1X5

B1

4

10

EXERCISE

Focus point

BB HIP THRUST PYRAMID https://vimeo.com/383895535/d47ba6d7d4 ALTERNATIVE OPTION: BANDED HIP THRUSTS https://vimeo.com/383815730/a72f1ec378

DB MILITARY PRESS https://vimeo.com/383815157/ac0cba4211

GLUTES

SHOULDERS

BANDED SINGLE LEG ELEVATED GLUTE BRIDGE (OFF FLOOR) https://vimeo.com/342390866/45e03a1c38 B2

4

GLUTES

10 E/L ALTERNATIVE OPTION: BANDED HIP THRUST ABDUCTIONS https://vimeo.com/383815750/25d44d5d5d

C1

3

8

DB UPRIGHT ROW VARIATION https://vimeo.com/382942038/a9961bf111

SHOULDERS

C2

3

20

BANDED ELEVATED GLUTE BRIDGE https://vimeo.com/382941757/c6592958e7

GLUTES

C3

3

30

BANDED ELEVATED GLUTE BRIDGE ABDUCTIONS https://vimeo.com/382942440/025f25546d

GLUTES

D1

4

10 E/A

DB LATERAL RAISE 1 & HALF https://vimeo.com/342652866/d8d1aa130a

SHOULDERS

D2

4

12

DB BANDED KNEELING SQUATS https://vimeo.com/383895646/abbd25308b

GLUTES

WHAT IS A PYRAMID? START AT THE HIGHEST NUMBER OF REPS WITH A LIGHTER WEIGHT, PERFORM 10 REPS IMMEDIATELY ADD MORE WEIGHT AND PERFORM 8 REPS IMMEDIATELY ADD MORE WEIGHT AND PERFORM 6 REPS FINAL TIME, ADD MORE WEIGHT AND PERFORM 5 REPS THIS IS ONE SET AS THE WEIGHT INCREASES, THE REPS DECREASE

Friday - Day 5

FULL BODY SET

SETS

REPS

EXERCISE

Focus point

PW OH SQUAT https://vimeo.com/383894707/42ef0ed40d A1

3

QUADS, HAMSTRINGS, GLUTES

8 ALTERNATIVE OPTION: DB FRONT SQUAT https://vimeo.com/364350737/034f15c601

B1

3

AMRAP

CHIN UP; UNDERHAND GRIP (YOU CAN USE BANDS OR MACHINE FOR ASSISTANCE) https://vimeo.com/383895462/3510fe476d

BACK

ALTERNATIVE OPTION: PUSH UPS ON KNEES https://vimeo.com/383894672/128a63e32e

C1

4

8 E/A

DB HAMMER INTO WIDE BICEP CURL https://vimeo.com/382942943/16f78c05e3

BICEPS

C2

4

8

DB INCLINE CHEST PRESS https://vimeo.com/383815139/fd391b742a

CHEST

PLATE SUMO SQUAT TO CURTSY W BICEP CURL https://vimeo.com/332117930 D1

4

12

E1

4

8

Alternative option: BODYWEIGHT SQUAT TO LUNGE https://vimeo.com/332128439

CABLE LAT PULL DOWN https://vimeo.com/322605798

GLUTES, BICEPS

LATS

DB SUMO SQUAT WITH FRONT RAISE INTO CALF RAISE https://vimeo.com/383814844/a6b0e293f7 F1

3

GLUTES, SHOULDERS, CALVES

12 Alternative option: DB SUMO GOBLET SQUAT https://vimeo.com/383815132/6b592dc510

WHAT IS AMRAP? "AS MANY REPS AS POSSIBLE" PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE THIS IS ONE SET

Gym Workouts WEEKS 3+4

Monday - Day 1

SQUATS SET

SETS

REPS

EXERCISE

Focus point

BB FRONT SQUATS HTTPS://VIMEO.COM/383814883/DF4189E6D4 A1

5

GLUTES, HAMSTRINGS, QUADS

6 ALTERNATIVE: DB FRONT SQUATS HTTPS://VIMEO.COM/364350737/034F15C601 DB OPEN STANCE WALKING LUNGES https://vimeo.com/382941942/2b9cffc73d

B1

3

GLUTES, HAMSTRINGS, QUADS

10 E/L ALTERNATIVE OPTION: DB STATIONARY LUNGES https://vimeo.com/331906821/82d13541ea

C1

3

12

HEEL ELEVATED DB GOBLET SQUAT https://vimeo.com/383815009/1e44022558

GLUTES, HAMSTRINGS

C2

3

12

DB ROMANIAN DEADLIFT https://vimeo.com/342388112/e747c5f8d8

GLUTES, HAMSTRINGS

D1

3

12 E/L

DB DECLINE REVERSE LUNGE https://vimeo.com/383815041/c45f257a40

GLUTES, HAMSTRINGS, QUADS

EB HAMSTRING CURL https://vimeo.com/383815773/b374c76ebf D2

3

HAMSTRINGS

12 Alternative option: BANDED HAMSTRING CURL https://vimeo.com/353290207/71bd37f3da

E1

2

50

BANDED HIP THRUST ABDUCTION https://vimeo.com/383815736/4598e189cb

GLUTES

Tuesday - Day 2

DEADLIFTS SET

SETS

REPS

EXERCISE

Focus point

SMITH MACHINE SUMO DEADLIFT https://vimeo.com/353284885/44eb8584d0 A1

5

GLUTES, HAMSTRINGS

8 ALTERNATIVE OPTION: DB SUMO RDL https://vimeo.com/353284133/0945dec911

CHIN UP (BANDED OR ASSISTED IF NEED BE) https://vimeo.com/383895462/3510fe476d B1

3

WHOLE BACK

12 Alternative option: PUSH UPS ON KNEES https://vimeo.com/383894672/128a63e32e

C1

4

10

CHEST SUPPORTED LAYING WIDE ROW https://vimeo.com/383815286/f83f68f371

WHOLE BACK

D1

4

12

CABLE SUMO STANCE RDL https://vimeo.com/353176327/afb22e85b9

GLUTES, HAMSTRINGS

DB RENEGADE ROW https://vimeo.com/383895091/d1c4fefaa3 E1

4

MID BACK

8 E/A Alternative option: DB SINGLE ARM WIDE ROW https://vimeo.com/364350821/19da4827df

E2

4

12

SUPERMANS https://vimeo.com/383895083/9326d749e8

WHOLE BACK

Wednesday - Day 3

HIIT FIT OR YOUR CHOICE OF RECOVERY CARDIO SET

SETS

TIME

EXERCISE

Focus point

BOX JUMPS https://vimeo.com/384131833/624ca5f8d7 A1

3

QUADS, HAMSTRINGS

30:10 Alternative option: DB STEP UPS https://vimeo.com/364350876/0735fd6546

A2

3

30:10

HIGH KNEES https://vimeo.com/342654345/92b5f97099

GLUTES, CORE

PLANK REACHES https://vimeo.com/384135723/e94f484949 B1

3

FULL BODY MOVEMENT

30:10 Alternative option: PLANK https://vimeo.com/384131938/43295af967 MOUNTAIN CLIMBER VARIATION ( cross + straight) https://vimeo.com/384131700/5565dd5546

B2

3

FULL BODY MOVEMENT

30:10 Alternative option: MOUNTAIN CLIMBERS https://vimeo.com/384131913/436aee1917 SHOULDER TAP PLANK JACKS https://vimeo.com/384131691/8a092d696c

C1

3

FULL BODY MOVEMENT

30:10 Alternative option: SHOULDER TAPS https://vimeo.com/342879333/df4133a909 SURRENDER SQUAT JUMPS https://vimeo.com/384131722/3d9fc1574b

C2

3

QUADS, HAMSTRINGS

30:10 Alternative option: DB SURRENDERS https://vimeo.com/342764539/39d194da39

THIS IS A TIMED WORKOUT! THE 1ST NUMBER REPRESENTS THE WORKING TIME, THE 2ND NUMBER REPRESENTS THE REST. REPEAT 3 ROUNDS.

Thursday - Day 4

THRUSTS + SHOULDERS SET

SETS

REPS/ TIME

EXERCISE

Focus point

PAUSE BB HIP THRUST https://vimeo.com/383895577/23469fba9a A1

4

GLUTES

6 Alternative option: BANDED HIP THRUST https://vimeo.com/383815730/a72f1ec378 DB ALTERNATING SINGLE ARM ARNOLD PRESS https://vimeo.com/383815265/aa3e6a0770

B1

3

SHOULDERS

10 E/A Alternative option: DB SINGLE ARM SHOULDER PRESS https://vimeo.com/382941995/0f0e191979

B2

3

12

DB FROG STANCE GLUTE BRIDGE https://vimeo.com/342650171/8dfaeb23e5

GLUTES

C1

4

10 E/A

DB SINGLE ARM LEANING LATERAL RAISE https://vimeo.com/383815253/a198f0f122

SHOULDERS

C2

4

12

CABLE PULL THROUGHS https://vimeo.com/353290323/b0c8a62637

GLUTES

D1

3

20

BANDED STANDING THRUSTS https://vimeo.com/383815659/acee8f1a33

GLUTES

E1

3

30

DOUBLE BANDED GLUTE BRIDGE ABDUCTOR https://vimeo.com/383815757/07e9c3c6d0

GLUTES

Friday - Day 5

FULL BODY SET

A1

SETS

4

REPS/ TIME

AMRAP

EXERCISE

PULL UP; OVER HAND GRIP. (YOU CAN USE BANDS OR MACHINE FOR ASSISTANCE) https://vimeo.com/383895421/55b2262dd6

Focus point

WHOLE BACK

Alternative option: PUSH UPS ON KNEES https://vimeo.com/383894672/128a63e32e

SEATED LEG PRESS https://vimeo.com/383815663/bf74a5095f B1

4

QUADS, HAMSTRINGS

8 Alternative option: SMITH MACHINE LEG PRESS https://vimeo.com/353284760/7899f297fc

C1

4

8

DB MILITARY PRESS https://vimeo.com/383815157/ac0cba4211

SHOULDERS

DB BULGARIAN LUNGE https://vimeo.com/342651493/8c19342401 C2

4

QUADS, HAMSTRINGS

10 E/L Alternative option: DB STATIONARY LUNGE https://vimeo.com/331906821/82d13541ea DB CURL COMPLEX https://vimeo.com/342386507/301dd938cf

D1

3

10

D2

3

AMRAP

Alternative option: DB NARROW BICEP CURL https://vimeo.com/353290433/16cdebd719

TRICEP DIPS https://vimeo.com/332125006/0169a002a0

BICEPS

TRICEPS

DB SUMO SQUAT TO BICEP CURL https://vimeo.com/324723244 E1

2

15

Alternative option: DB SUMO GOBLET SQUAT https://vimeo.com/383815132/6b592dc510

WHAT IS AMRAP? "AS MANY REPS AS POSSIBLE" PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE THIS IS ONE SET

GLUTES, HAMSTRINGS, BICEPS

Gym Workouts WEEKS 5+6

monday - Day 1

SQUATS SET

SETS

REPS

EXERCISE

Focus point

BB SUMO PAUSE SQUATS https://vimeo.com/353176242/cc83e251e5 A1

5

12

Alternative option: SMITH MACHINE PAUSE SUMO SQUAT https://vimeo.com/353284790/7fedfaf0d8

GLUTES, HAMSTRINGS, QUADS

BB B STANCE SQUAT https://vimeo.com/353176208/72608bffb9 B1

3

GLUTES, HAMSTRINGS, QUADS

10 E/L Alternative option: DB B STANCE SQUAT https://vimeo.com/353176400/5b68af3dee

C1

3

12

DB BANDED RDLS https://vimeo.com/353290195/3200b75365

GLUTES, HAMSTRINGS

D1

3

10 E/L

DB SIDE STEP UP https://vimeo.com/383895477/58e495fcfb

GLUTES, HAMSTRINGS, QUADS

D2

3

10 E/L

DB SUITCASE CARRY LUNGE (CONTRALATERAL LOAD LUNGE) https://vimeo.com/383895147/b83e2be2a8

QUADS

Alternative option: DB STATIONARY LUNGE https://vimeo.com/331906821/82d13541ea

E1

3

8 E/L

PISTOL SQUATS Bench Assisted: https://vimeo.com/383895497/7637d425fe

GLUTES, HAMSTRINGS

Band Assisted: https://vimeo.com/383895363/1a36315b27

E2

3

20

BANDED FROG KICKS https://vimeo.com/332105876

GLUTES

Tuesday - Day 2

DEADLIFTS SET

SETS

REPS

EXERCISE

Focus point

BB SUMO DEADLIFTS https://vimeo.com/383895505/834a9ff134 A1

5

POSTERIOR CHAIN

8 Alternative option: DB SUMO RDL https://vimeo.com/353284133/0945dec911 BB GOOD MORNINGS https://vimeo.com/383895610/77f2387e8f

B1

4

HAMSTRINGS

10 Alternative option: BB SEATED GOOD MORNING https://vimeo.com/383895598/39a9d34409

B2

4

8

DB RDL INTO B STANCE RDL https://vimeo.com/382941978/e85f72a7ce

GLUTES, HAMSTRINGS

C1

3

10

CABLE SQUAT TO RDL https://vimeo.com/353176305/e3e2855702

GLUTES, HAMSTRINGS, QUADS

C2

4

12

CABLE UNDERHAND CLOSE GRIP ROW https://vimeo.com/382942721/b0007e6e15

MID BACK

DB SINGLE LEG DEADLIFT WITH ROW https://vimeo.com/382941985/6a5965c9c6 D1

3

HAMSTRINGS, MID BACK

12 E/L Alternative option: DB SINGLE LEG DEADLIFT https://vimeo.com/331909175/c6dfd6c7da

Wednesday - Day 3

HIIT FIT OR YOUR CHOICE OF RECOVERY CARDIO (CAN BE DONE AT HOME) SET

SETS

TIME

EXERCISE

Focus point

A1

8

20:10

DB PUNCHES https://vimeo.com/342388031/2cf71d7d6b

SHOULDERS

B1

8

20:10

MOUNTAIN CLIMBERS https://vimeo.com/384131913/436aee1917

CORE

C1

8

20:10

STAR SQUAT JUMP https://vimeo.com/364350983/2f10c2fd0f

WHOLE BODY MOVEMENT

D1

8

20:10

BANDED PLANK JACKS https://vimeo.com/342655363

WHOLE BODY MOVEMENT

E1

8

20:10

FORWARD JUMP SHUFFLE BACK (Bands is optional) https://vimeo.com/353290181/7cb32b0e56

QUADS, HAMSTRINGS

F1

8

20:10

SQUAT TO REAR LUNGE https://vimeo.com/384133356/613a79066a

GLUTES, HAMSTRINGS, QUADS

THIS IS A TIMED WORKOUT! THE 1ST NUMBER REPRESENTS THE WORKING TIME, THE 2ND NUMBER REPRESENTS THE REST. REPEAT 6 ROUNDS.

Thursday - Day 4

THRUSTS + SHOULDER SET

SETS

EXERCISE

REPS

Focus point

BANDED BB 10-6-10 METHOD THRUSTS https://vimeo.com/383895535/d47ba6d7d4 A1

4

GLUTES

10-6-10 Alternative option: BANDED HIP THRUST https://vimeo.com/383815730/a72f1ec378

B1

4

12

CABLE KNEELING SQUATS https://vimeo.com/383894930/b139a40fd1

GLUTES

C1

4

10

KNEELING SMITH MACHINE SHOULDER PRESS https://vimeo.com/353284726/0e173d24b5

SHOULDERS

DB SINGLE LEG HIP THRUST (off bench) https://vimeo.com/383815739/58ec1c7420 D1

3

GLUTES

10 E/L Alternative option: BANDED HIP THRUST ABDUCTIONS https://vimeo.com/383815750/25d44d5d5d

E1

3

10

DB SEATED LATERAL RAISE https://vimeo.com/342387222

SHOULDERS

F1

3

AMRAP

DOUBLE BANDED THRUST BURN OUT https://vimeo.com/383815736/4598e189cb

GLUTES

CABLE UPRIGHT ROW https://vimeo.com/353290409/f1e23db70a G1

3

SHOULDERS

12 Alternative: DB FRONT RAISE TO UPRIGHT ROW https://vimeo.com/342765427/ee3783489c

WHAT IS 10-6-10? ONE SET IS MADE UP OF: 10 FULL THRUSTS 6 SECOND HOLD AT TOP 10 PULSES (HALF WAY DOWN AND BACK UP) THIS WILL BURN (IN A GOOD WAY)!

WHAT IS AMRAP? "AS MANY REPS AS POSSIBLE" PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE THIS IS ONE SET

Friday - Day 5

FULL BODY SET

A1

SETS

4

REPS

12

EXERCISE

DB SQUAT CURL PRESS https://vimeo.com/342762901/2bf224e191

Focus point

WHOLE BODY MOVEMENT

CABLE FACE PULLS https://vimeo.com/382942907/39bc800ce2 A2

4

REAR DELTS

12 Alternative: SINGLE ARM FACE PULL TO REVERSE LUNGE https://vimeo.com/332132034

B1

4

8 E/A

DB LATERAL RAISE VARIATION https://vimeo.com/382942027/95f97b63d3

SHOULDERS

DB SKULL CRUSHERS WITH LEG LIFT https://vimeo.com/353290443/459b512f5a B2

4

TRICEPS, CORE

10 Alternative option: DB SKULL CRUSHERS https://vimeo.com/254140255/d7bf8a9f96 PLATE OVERHEAD WALKING LUNGES https://vimeo.com/382943062/450b41feec

C1

3

GLUTES, HAMSTRINGS, QUADS

10 E/L Alternative option: DB STATIONARY LUNGES https://vimeo.com/331906821/82d13541ea

D1

4

10

CABLE OVERHEAD TRICEP EXTENSION https://vimeo.com/353290332/1d8d424e61

TRICEPS

E1

4

10 E/A

DB HAMMER INTO WIDE BICEP CURL https://vimeo.com/382942943/16f78c05e3

BICEPS

home Workouts WEEKS 1+2

monday - Day 1

SQUATS SET

SETS

REPS

EXERCISE

Focus point

DB DOUBLE PULSE SQUAT https://vimeo.com/342652362/0b30c0fc0a A1

5

GLUTES, HAMSTRINGS, QUADS

8 Alternative: BODYWEIGHT SQUAT TO LUNGE https://vimeo.com/332128439

B1

4

10 E/L

DB ALTERNATING CURTSY LUNGES https://vimeo.com/342756848/531a21c285

GLUTES, HAMSTRINGS

B2

4

15

DB LOW SIDE STEP SQUAT https://vimeo.com/342760031

GLUTES, QUADS

C1

3

10 E/L

C2

3

10

DB GOBLET SUMO SQUAT https://vimeo.com/383815132/6b592dc510

GLUTES, HAMSTRINGS

D1

3

8, 16 D/S

DB LYING HAMSTRING CURL DROP SET https://vimeo.com/324747024/2506688133

HAMSTRINGS

DB REVERSE LUNGE TO HIGH KNEE https://vimeo.com/342653239/686ac99812

WHAT IS A DROP SET? CHOOSE YOUR STARTING WEIGHT (HEAVIER), PERFORM 8 REPS DROP YOUR WEIGHT (LIGHTER) AND SMASH OUT 16 REPS THIS IS ONE SET

GLUTES, HAMSTRINGS

Tuesday - Day 2

DEADLIFTS SET

SETS

REPS

EXERCISE

Focus point

A1

5

8

DB DEADLIFTS https://vimeo.com/331909175/c6dfd6c7da

POSTERIOR CHAIN

B1

4

10

DB SINGLE ARM WIDE ROW https://vimeo.com/364350821/19da4827df

LATS

B2

4

10

DB BENT OVER ROW https://vimeo.com/342389291/0548d23ef9

LATS, MID BACK

C1

3

10

BANDED BENT OVER ROW TO UPRIGHT ROW https://vimeo.com/332126753

BACK, SHOULDERS

C2

3

AMRAP

PUSH UPS https://vimeo.com/383894858/49245c6e37

CHEST, SHOULDERS

D1

3

12

DB BENT OVER REAR DELT FLY https://vimeo.com/384131989/be19663bc0

REAR DELTS

WHAT IS AMRAP? "AS MANY REPS AS POSSIBLE" PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE THIS IS ONE SET

Wednesday - Day 3

HIIT FIT OR YOUR CHOICE OF RECOVERY CARDIO (CAN BE DONE AT HOME)

tabata SET

A1

SETS

8

TIME

20:10

EXERCISE

SQUAT JACKS https://vimeo.com/384131904/ac2c759fd7

Focus point

QUADS, HAMSTRINGS

CRAB TOE TOUCH https://vimeo.com/384131949/3942e8f721 B1

8

CORE

20:10 Alternative option: BANDED FLUTTER KICKS https://vimeo.com/353290201/61b417ba8e

C1

8

20:10

SUMO SQUAT TO KNEE UP https://vimeo.com/384131960/33142d6689

GLUTES, CORE

D1

8

20:10

DOUBLE CLIMBER, DOUBLE JACK https://vimeo.com/384131697/6867a522f4

CORE (FULL BODY MOVEMENT)

HIGH PLANK KNEE TO OPPOSITE ELBOW https://vimeo.com/384131706/4fe60fcb78 E1

8

CORE (FULL BODY MOVEMENT)

20:10 Alternative option: PLANK https://vimeo.com/384131938/43295af967 ALTERNATING PLYO CURTSY https://vimeo.com/384131968/8c1b4f7dea

F1

8

GLUTES

20;10 Alternative option: DB CURTSY LUNGE PULSES https://vimeo.com/342389443/4a0c27988b AROUND THE WORLD PLANKS https://vimeo.com/384131925/f14b9d31d8

G1

8

CORE (FULL BODY MOVEMENT)

20:10 Alternative option: PLANK https://vimeo.com/384131938/43295af967 SURRENDER JUMP SQUATS https://vimeo.com/342766198/1d875373ef

H1

8

QUADS, GLUTES

20:10 Alternative option: DB SURRENDERS https://vimeo.com/342764539/39d194da39

THIS IS A TIMED WORKOUT! THE 1ST NUMBER REPRESENTS THE WORKING TIME, THE 2ND NUMBER REPRESENTS THE REST. REPEAT 8 ROUNDS.

Thursday - Day 4

THRUSTS + SHOULDER SET

SETS

REPS

1 X 10 A1

4

1X8 1X6 1X5

B1

B2

4

4

10

10 E/L

EXERCISE

Focus point

DB SINGLE LEG HIP THRUST PYRAMID https://vimeo.com/383815739/58ec1c7420 Alternative option: BANDED HIP THRUSTS https://vimeo.com/383815730/a72f1ec378

DB MILITARY PRESS https://vimeo.com/383815157/ac0cba4211

BANDED SINGLE LEG ELEVATED GLUTE BRIDGE (OFF FLOOR) https://vimeo.com/342390866/45e03a1c38

GLUTES

SHOULDERS

GLUTES

Alternative option: BANDED HIP THRUST ABDUCTIONS https://vimeo.com/383815750/25d44d5d5d

C1

3

8 E/A

DB UPRIGHT ROW VARIATION https://vimeo.com/382942038/a9961bf111

SHOULDERS

C2

3

20

BANDED ELEVATED GLUTE BRIDGE https://vimeo.com/382941757/c6592958e7

GLUTES

C3

3

30

BANDED ELEVATED GLUTE BRIDGE ABDUCTIONS https://vimeo.com/382942440/025f25546d

GLUTES

D1

4

10

DB LATERAL RAISE 1 & HALF https://vimeo.com/342652866/d8d1aa130a

SHOULDERS

D2

4

12

DB BANDED KNEELING SQUATS (Band optional ) https://vimeo.com/383895646/abbd25308b

GLUTES

WHAT IS A PYRAMID? START AT THE HIGHEST NUMBER OF REPS WITH A LIGHTER WEIGHT, PERFORM 10 REPS IMMEDIATELY ADD MORE WEIGHT AND PERFORM 8 REPS IMMEDIATELY ADD MORE WEIGHT AND PERFORM 6 REPS FINAL TIME, ADD MORE WEIGHT AND PERFORM 5 REPS THIS IS ONE SET AS THE WEIGHT INCREASES, THE REPS DECREASE

Friday - Day 5

FULL BODY SET

SETS

REPS

EXERCISE

Focus point

A1

3

12

DB THRUSTERS https://vimeo.com/383815650/31e3a715b3

WHOLE BODY MOVEMENT

B1

3

AMRAP

PUSH UPS ON KNEES https://vimeo.com/383894672/128a63e32e

SHOULDERS, CHEST

C1

4

8 E/A

DB SINGLE ARM ROW https://vimeo.com/327140257/57399e266f

MID BACK

D1

4

8

DB INCLINE CHEST PRESS https://vimeo.com/383815139/fd391b742a

CHEST

ALTERNATING PLYO CURTSY https://vimeo.com/384131968/8c1b4f7dea D2

4

GLUTES, QUADS

12 E/L Alternative option: DB CURTSY PULSES https://vimeo.com/364350721/27de39fddf

F1

4

8 E/A

DB SINGLE ARM WIDE ROW https://vimeo.com/364350821/19da4827df

MID BACK

DB SUMO SQUAT WITH FRONT RAISE INTO CALF RAISE https://vimeo.com/383814844/a6b0e293f7 F2

4

GLUTES, SHOULDERS, CALVES

12 Alternative option: DB SUMO GOBLET SQUAT https://vimeo.com/383815132/6b592dc510

WHAT IS AMRAP? "AS MANY REPS AS POSSIBLE" PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE THIS IS ONE SET

home Workouts WEEKS 3+4

monday - Day 1

SQUATS SET

SETS

REPS

EXERCISE

Focus point

A1

5

6

DB FRONT SQUATS https://vimeo.com/364350737/034f15c601

GLUTES, HAMSTRINGS, QUADS

B1

3

10 E/L

DB B - STANCE SQUATS https://vimeo.com/353176400/5b68af3dee

GLUTES, HAMSTRINGS, QUADS

C1

3

12

HEEL ELEVATED DB GOBLET SQUAT https://vimeo.com/383815009/1e44022558

GLUTES, HAMSTRINGS

C2

3

12

DB ROMANIAN DEADLIFT https://vimeo.com/342388112/e747c5f8d8

GLUTES, HAMSTRINGS

D1

3

12 E/L

DB DECLINE REVERSE LUNGE https://vimeo.com/383815041/c45f257a40

GLUTES, HAMSTRINGS, QUADS

D2

3

12

DB HAMSTRING CURL https://vimeo.com/324747024/2506688133

HAMSTRINGS

E1

2

50

BANDED HIP THRUST ABDUCTION https://vimeo.com/383815736/4598e189cb

GLUTES

Tuesday - Day 2

DEADLIFTS SET

A1

SETS

5

REPS/ TIME

8

EXERCISE

DB SUMO DEADLIFT https://vimeo.com/353284133/0945dec911

Focus point

GLUTES, HAMSTRINGS

PUSH UPS https://vimeo.com/342881199/f86221802f B1

3

SHOULDERS, CHEST

AMRAP Alternative option: PUSH UPS ON KNEES https://vimeo.com/383894672/128a63e32e

C1

4

10

CHEST SUPPORTED LAYING WIDE ROW https://vimeo.com/383815286/f83f68f371

WHOLE BACK

DB REVERSE LUNGE TO CURTSY LUNGE https://vimeo.com/342756363/fb7a463349 D1

4

GLUTES, HAMSTRINGS

12 E/L Alternative option: DB ALTERNATING CURTSY LUNGE https://vimeo.com/342368285/b50641037b DB RENEGADE ROW https://vimeo.com/383895091/d1c4fefaa3

E1

4

MID BACK

8 E/A Alternative option: DB SINGLE ARM WIDE ROW https://vimeo.com/364350821/19da4827df

E2

4

12

SUPER MANS https://vimeo.com/383895083/9326d749e8

WHAT IS AMRAP? "AS MANY REPS AS POSSIBLE" PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE THIS IS ONE SET

WHOLE BACK

Wednesday - Day 3

HIIT FIT OR YOUR CHOICE OF RECOVERY CARDIO SET

SETS

TIME

EXERCISE

Focus point

BOX JUMPS https://vimeo.com/384131833/624ca5f8d7 A1

3

QUADS, HAMSTRINGS

30:10 Alternative: SINGLE LEG STEP UP https://vimeo.com/382941710/1ebcaa6841

A2

3

30:10

HIGH KNEES https://vimeo.com/342654345/92b5f97099

GLUTES, CORE

PLANK REACHES https://vimeo.com/384135723/e94f484949 B1

3

FULL BODY MOVEMENT

30:10 Alternative option: PLANK https://vimeo.com/384131938/43295af967 MOUNTAIN CLIMBER VARIATION ( cross + straight) https://vimeo.com/384131700/5565dd5546

B2

3

FULL BODY MOVEMENT

30:10 Alternative option: MOUNTAIN CLIMBERS https://vimeo.com/384131913/436aee1917 SHOULDER TAP PLANK JACKS https://vimeo.com/384131691/8a092d696c

C1

3

FULL BODY MOVEMENT

30:10 Alternative option: SHOULDER TAPS https://vimeo.com/342879333/df4133a909 SURRENDER SQUAT JUMP https://vimeo.com/384131722/3d9fc1574b

C2

3

QUADS, HAMSTRINGS

30:10 Alternative option: DB SURRENDERS https://vimeo.com/342764539/39d194da39

THIS IS A TIMED WORKOUT! THE 1ST NUMBER REPRESENTS THE WORKING TIME, THE 2ND NUMBER REPRESENTS THE REST. REPEAT 3 ROUNDS.

Thursday - Day 4

THRUSTS + SHOULDER SET

SETS

REPS

EXERCISE

Focus point

DB SINGLE LEG HIP THRUST https://vimeo.com/383815739/58ec1c7420 A1

4

GLUTES

6 E/L Alternative option: BANDED HIP THRUST https://vimeo.com/383815730/a72f1ec378 DB ALTERNATING SINGLE ARM ARNOLD PRESS https://vimeo.com/383815265/aa3e6a0770

B1

3

SHOULDERS

10 E/A Alternative option: DB SINGLE ARM SHOULDER PRESS https://vimeo.com/382941995/0f0e191979

B2

3

12

DB FROG STANCE GLUTE BRIDGE https://vimeo.com/342650171/8dfaeb23e5

GLUTES

C1

4

10 E/A

DB SINGLE ARM LEANING LATERAL RAISE https://vimeo.com/383815253/a198f0f122

SHOULDERS

C2

4

12

BANDED STANDING THRUST https://vimeo.com/383815659/acee8f1a33

GLUTES

D1

3

30

DOUBLE BANDED GLUTE BRIDGE ABDUCTOR https://vimeo.com/383815757/07e9c3c6d0

GLUTES

Friday - Day 5

FULL BODY SET

SETS

REPS

EXERCISE

Focus point

PUSH UPS https://vimeo.com/383894858/49245c6e37 A1

4

SHOULDERS, CHEST

AMRAP Alternative option: PUSH UP ON KNEES https://vimeo.com/383894672/128a63e32e

A2

4

8 E/L

DB COSSACK SQUAT https://vimeo.com/383895345/b9b57a0397

QUADS, HAMSTRINGS

B1

4

8

DB MILITARY PRESS https://vimeo.com/383815157/ac0cba4211

SHOULDERS

DB BULGARIAN LUNGE https://vimeo.com/342651493/8c19342401 B2

4

QUADS, HAMSTRINGS

10 E/L Alternative option: DB STATIONARY LUNGE https://vimeo.com/331906821/82d13541ea

C1

3

10

DB BENT OVER REAR DELT FLY https://vimeo.com/384131989/be19663bc0

REAR DELTS

C2

3

AMRAP

TRICEP DIPS https://vimeo.com/332125006/0169a002a0

TRICEPS

DB SURRENDER JUMPS https://vimeo.com/384131722/3d9fc1574b D1

2

QUADS, HAMSTRINGS, GLUTES

15 Alternative option: DB SURRENDERS https://vimeo.com/342764539/39d194da39

WHAT IS AMRAP? "AS MANY REPS AS POSSIBLE" PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE THIS IS ONE SET

home Workouts WEEKS 5+6

monday - Day 1

SQUATS SET

SETS

REPS

EXERCISE

Focus point

A1

5

12

DB SUMO GOBLET SQUAT https://vimeo.com/383815132/6b592dc510

GLUTES, HAMSTRINGS

B1

3

12 E/L

DB B STANCE SQUAT https://vimeo.com/353176400/5b68af3dee

QUADS, HAMSTRINGS, GLUTES

B2

3

12

DB BANDED RDLS https://vimeo.com/353290195/3200b75365

GLUTES, HAMSTRINGS

C1

3

10 E/L

DB SIDE STEP UP https://vimeo.com/383895477/58e495fcfb

GLUTES, HAMSTRINGS, QUADS

C2

3

10 E/L

DB SUITCASE CARRY LUNGE (CONTRALATERAL LOAD LUNGE) https://vimeo.com/383895147/b83e2be2a8

QUADS

Alternative option: DB SIDE STEP UP https://vimeo.com/383895477/58e495fcfb

D1

3

10 E/L

PISTOL SQUATS Bench Assisted: https://vimeo.com/383895497/7637d425fe

GLUTES, HAMSTRINGS

Band Assisted: https://vimeo.com/383895363/1a36315b27

D2

3

20

BANDED FROG KICKS https://vimeo.com/332105876

GLUTES

Tuesday - Day 2

DEADLIFTS SET

A1

SETS

5

REPS

8

EXERCISE

DB SUMO RDL https://vimeo.com/353284133/0945dec911

Focus point

HAMSTRINGS

BANDED GOOD MORNINGS https://vimeo.com/353283758/f7659f8690 B1

4

HAMSTRINGS

10 Alternative option: BB SEATED GOOD MORNING https://vimeo.com/383895598/39a9d34409

B2

4

8 E/L

DB RDL INTO B STANCE RDL https://vimeo.com/382941978/e85f72a7ce

GLUTES, HAMSTRINGS

DB SUMO SQUAT SEQUENCE https://vimeo.com/364350916/d18fe2b9a5 C1

3

GLUTES, HAMSTRINGS

10 Alternative option: DB SUMO SQUAT https://vimeo.com/342763947/d373083229

C2

4

12 E/A

DB SINGLE ARM WIDE ROW https://vimeo.com/364350821/19da4827df

MID BACK

DB SINGLE LEG DEADLIFT WITH ROW https://vimeo.com/382941985/6a5965c9c6 D1

3

HAMSTRINGS, MID BACK

12 E/L Alternative option: DB SINGLE LEG DEADLIFT https://vimeo.com/331909175/c6dfd6c7da

Wednesday - Day 3

HIIT FIT OR YOUR CHOICE OF RECOVERY CARDIO (CAN BE DONE AT HOME)

tabata SET

SETS

TIME

EXERCISE

Focus point

A1

8

20:10

DB PUNCHES https://vimeo.com/342388031/2cf71d7d6b

SHOULDERS

B1

8

20:10

MOUNTAIN CLIMBERS https://vimeo.com/384131913/436aee1917

CORE

C1

8

20:10

STAR SQUAT JUMP https://vimeo.com/364350983/2f10c2fd0f

WHOLE BODY MOVEMENT

D1

8

20:10

BANDED PLANK JACKS https://vimeo.com/342655363

WHOLE BODY MOVEMENT

E1

8

20:10

FORWARD JUMP SHUFFLE BACK (Bands is optional) https://vimeo.com/353290181/7cb32b0e56

QUADS, HAMSTRINGS

F1

8

20:10

SQUAT TO REAR LUNGE https://vimeo.com/384133356/613a79066a

GLUTES, HAMSTRINGS, QUADS

THIS IS A TIMED WORKOUT! THE 1ST NUMBER REPRESENTS THE WORKING TIME, THE 2ND NUMBER REPRESENTS THE REST. REPEAT 8 ROUNDS.

Thursday - Day 4

THRUSTS + SHOULDER SET

SETS

EXERCISE

REPS

Focus point

DB 10-6-10 METHOD FROG THRUSTS https://vimeo.com/342650171/8dfaeb23e5 A1

4

GLUTES

10-6-10 Alternative option: BANDED HIP THRUST https://vimeo.com/383815730/a72f1ec378

B1

4

12

DB KNEELING SQUATS (Band optional) https://vimeo.com/383895646/abbd25308b

GLUTES

B2

4

10 E/A

DB ALTERNATING SHOULDER PRESS https://vimeo.com/382943022/90606edea1

SHOULDERS

DB SINGLE LEG HIP THRUST (off bench) https://vimeo.com/383815739/58ec1c7420 C1

3

GLUTES

10 E/L Alternative option: BANDED HIP THRUST ABDUCTIONS https://vimeo.com/383815750/25d44d5d5d

C2

3

10

DB SEATED LATERAL RAISE https://vimeo.com/342387222

SHOULDERS

D2

3

AMRAP

DOUBLE BANDED THRUST BURN OUT https://vimeo.com/383815736/4598e189cb

GLUTES

D1

3

12

DB FRONT RAISE TO UPRIGHT ROW https://vimeo.com/342765427/ee3783489c

SHOULDERS

WHAT IS 10-6-10? ONE SET IS MADE UP OF: 10 FULL THRUSTS 6 SECOND HOLD AT TOP 10 PULSES (HALF WAY DOWN AND BACK UP) THIS WILL BURN (IN A GOOD WAY)!

WHAT IS AMRAP? "AS MANY REPS AS POSSIBLE" PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE THIS IS ONE SET

Friday - Day 5

FULL BODY SET

SETS

REPS

EXERCISE

Focus point

A1

4

12

DB SQUAT CURL PRESS https://vimeo.com/342762901/2bf224e191

WHOLE BODY MOVEMENT

A2

4

12 E/L

SINGLE ARM FACE PULL TO REVERSE LUNGE https://vimeo.com/332132034

WHOLE BODY MOVEMENT

B1

4

8 E/A

DB LATERAL RAISE VARIATION https://vimeo.com/382942027/95f97b63d3

SHOULDERS

DB SKULL CRUSHERS WITH LEG LIFT https://vimeo.com/353290443/459b512f5a C1

4

TRICEPS, CORE

10 Alternative option: DB SKULL CRUSHERS https://vimeo.com/254140255/d7bf8a9f96 DB WALKING LUNGES COMBO https://vimeo.com/382943232/e5a5505700

D1

3

GLUTES, HAMSTRINGS, QUADS

10 E/L Alternative option: DB STATIONARY LUNGES https://vimeo.com/331906821/82d13541ea

E1

4

10 E/A

DB TRICEP KICKBACKS https://vimeo.com/353290466/b433a988c5

TRICEPS

E2

4

10

DB HAMMER INTO WIDE BICEP CURL https://vimeo.com/382942943/16f78c05e3

BICEPS

CONGRATULATIONS, YOU DID IT QUEEN! OUR Y E T E L P TO COM E M I T W TH ME! I W IT’S NO N I K EC FINAL CH

PLEASE CHECK YOUR EMAIL FOR INSTRUCTIONS.