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WORKOUTS

WEEK 5 + 6
DAY 1
LEGS, GLUTES +
BUBBLE BUTT FINISHER
set sets reps exe rci s e fo cus

ADDUCTORS/GLUTES/
A1 5 8 BANDED 1 ¼ SQUAT
HAMSTRINGS/QUADS

ADDUCTORS/GLUTES/
A2 5 6 E/L BANDED SIDE STEP SUMO SQUAT
HAMSTRINGS/QUADS

QUADS/GLUTES
B1 3 10 E/L DB REVERSE LUNGE TO CURTSY
HAMSTRINGS

DB BANDED GOBLET SQUAT GLUTES/QUADS/

B2 3 10
ABDUCTION HAMSTRINGS

C1 3 6 E/L WALL SIT WITH LEG EXTENSION QUADS

QUADS/GLUTES/
C2 3 10 E/L DB BULGARIAN LUNGES
HAMSTRINGS

QUADS/GLUTES/
D1 4 12 BANDED DB ¾ SUMO SQUATS
HAMSTRINGS

D2 4 15 E/L BANDED SIDE ABDUCTION ABDUCTORS/GLUTES

BUBBLE BUTT FINISHER

set sets time exe rc i s e fo cus

E1 3 30:10 BANDED GLUTE BRIDGE GLUTES

SINGLE LEG GLUTE BRIDGE VARIATION

E2 3 30:10 GLUTES
(left)

SINGLE LEG GLUTE BRIDGE VARIATION

E3 3 30:10 GLUTES
(right)
DAY 2
UPPER BODY + CORE
set sets reps exe rc i s e fo cus

A1 4 10 BB STANDING SHOULDER PRESS SHOULDERS

A2 4 12 DB 1 1 /2 LATERAL RAISE SHOULDERS

DB ALTERNATING SHOULDER PRESS W

B1 3 6 E/A SHOULDERS
STATIC HOLD (DOUBLE REPS)

DB ALTERNATING LATERAL RAISE W

B2 3 6 E/A SHOULDERS
STATIC HOLD

DB BENT OVER REAR DELT FLY TO

B3 3 10 BACK/SHOULDERS
FRONT RAISE

C1 3 12 TRICEP DIPS TRICEPS

C2 3 12 BANDED BICEP CURL BICEPS

C3 3 12 BANDED FRONT RAISE SHOULDERS

D1 3 12 E/A PLANK DB TRICEP KICKBACK TRICEPS

D2 3 12 DB SKULL CRUSHER - LEG RAISE TRICEPS/CORE

CORE KILLER FINISHER

set sets time exe rc i s e fo cus

E1 3 30:10 LYING LEG RAISE ABS

(ALTERNATE TO BOTH LEGS)

E2 3 30:10 REVERSE CRUNCH ABS

E3 3 30:10 BICYCLE CRUNCH VARIATION ABS

DAY 3
HIIT FIT (TABATA)
set sets time exe rc i s e fo cu s

A1 8 20:10 PUSH UP KNEE TAPS CHEST/CORE

B1 8 20:10 HEEL TOUCH JUMP CARDIO

C1 8 20:10 BEAR HOLD KICK UPS LEGS/CARDIO

D1 8 20:10 DB SNATCH TO LUNGE TO THRUSTER FULL BODY

CORE/
E1 8 20:10 HIGH PLANK-REACH TO BEAR SHOULDER TAPS
SHOULDERS

FORWARD JUMP MONSTER BACKWARDS

F1 8 20:10 LEGS/CARDIO
WALK

LEGS/
G1 8 20:10 CRAB WALK WITH DB PRESS
SHOULDERS

H1 8 20:10 STAR JUMP CARDIO

DAY 4
LEGS, GLUTES +
BUBBLE BUTT FINISHER
set sets reps exe rc i s e fo cus

10-6-10
A1 5 BANDED DB HIP THRUST GLUTES
METHOD

B1 4 12 BANDED REVERSE FROGS GLUTES

10
GLUTES/QUADS/
B2 4 PULSES DB LUNGE PULSES
HAMSTRINGS
EA

ADDUCTORS/
C1 5 8 DB SUMO RDL TO SQUAT GLUTES/QUADS/
HAMSTRINGS

QUADS/GLUTES/
C2 5 8 DB B STANCE SQUAT TO B STANCE RDL
HAMSTRINGS

D1 3 12 BANDED LYING HAMSTRING CURL HAMSTRINGS

QUADS/GLUTES/
D2 3 12 DB DOUBLE SWING
HAMSTRINGS

BUBBLE BUTT FINISHER

set sets time exe rci s e fo cu s

E1 4 30:10 SINGLE LEG ELEVATED GLUTE BRIDGE (LEFT) GLUTES

SINGLE LEG ELEVATED GLUTE BRIDGE

E2 4 30:10 GLUTES
(RIGHT)

GLUTES/QUADS/
E3 4 30:10 BANDED HIP HINGE ABDUCTORS INTO JUMP
HAMSTRINGS
DAY 5
FULL BODY + CORE
set sets reps exe rci s e fo cus

A1 4 8 E/A BEAR BANDED ALTERNATING ROW BACK/CORE

A2 4 10 E/A BANDED ALTERNATING LAT PULLDOWN BACK

BANDED REVERSE LUNGE TO BICEP

B1 4 10 E/A BACK/LEGS
CURL

BEAR BANDED ALTERNATING REVERSE

B2 4 8 E/A BACK/SHOULDERS
FLY

B3 4 6 DB HALF BURPEE - CURL - JACKS FULL BODY/CARDIO

C1 4 10 DB RDL TO SUMO THRUSTER FULL BODY

DB ALTERNATING BENT OVER ROW

C2 4 10 BACK
VARIATION

C3 4 10 DB CHEST PRESS - LEG RAISE CHEST/CORE

DB SUMO SQUAT HOLD - FRONT RAISE

D1 4 12 FULL BODY
INTO BICEP CURL

D2 4 6 E/A DB SNATCH TO LUNGE TO THRUSTER FULL BODY

CORE KILLER FINISHER

set sets time exe rci s e fo c us

E1 3 40:10 CRUNCH TO REVERSE CRUNCH CORE

ALTERNATING LEG RAISE INTO

E2 3 40:10 CORE
ALTERNATING KNEE TUCK

E3 3 40:10 PUSH UP W OPPOSITE ANKLE REACH CORE/CHEST