Workout 1- Lower Body Dumbbell RDL’s — Hold a dumbbell in each hand and stand with feet shoulder width apart, toes slightly pointed out. Lower the dumbbells down towards the floor pushing your glutes back as you go. Stand and squeeze glutes. 4 sets of 10 reps - Hamstring curls - Seated, standing or lying. Whichever your gym has/whichever you prefer. 4 sets of 12 reps - Goblet squats — Hold a single dumbbell between both hands under your chin. Stand with feet shoulder width apart, toes slightly pointed out. Squat down low, stand up to starting position and repeat. 4 sets of 10 reps - » Hip thrusts w/ band - Place a loop band around your legs just above your knees and your upper back on a bench. Keep your chin down and drive knees outward keeping tension on the band. Squeeze glutes for a 2 second hold at the top. 3 sets of 10 reps with 2 second hold each rep - Walking lunges x Banded side shuffles — Holding dumbbells or with a bar on your shoulders complete 20 total steps each set. Drop the weight, place your band just above your knees and complete 24 total side shuffles. 2 sets of 20 lunges x 24 side shuffles - Decline sit ups - On a decline bench complete the following sit ups. v 3 sets of 10 reps - Workout 2- Upper Body + Incline dumbbell fly — Set a bench to a slight incline and hold a dumbbell in each hand over head. Lower them out to your sides, bring them back up and squeeze. 3 sets of 12 reps -+ Flat dumbbell press - Complete chest presses with a dumbbell in each hand ona flat bench. 3 sets of 10 reps - + Underhand smith row — Hold the smith machine bar with an underhand grip, lean forward and keep your back tight with shoulder blades retracted. Drive elbows back and squeeze your upper back and lats. 4 sets of 10 reps - 1 * Standing single arm shoulder press — Hold a single dumbbell in one hand and brace your core with the other hand. Complete your shoulder presses on the working arm then switch and repeat. 3 sets of 8 reps each arm - + 90° paused lateral raise — Hold a dumbbell in each hand with elbows bent to a 90° angle. Press elbows up keeping your arms bent, pause for a one-one-thousand count and lower. 3 sets of 12 reps - + Underhand e-z bar tricep pushdown - Attach an e-z bar to a cable set at the highest setting. Hold bar with an underhand grip and complete tricep pushdowns. 4 sets of 15 reps - + Alternating dumbbell curls - Stand holding a dumbbell in each hand and complete alternating bicep curls. 4 sets of 10 reps each arm - Workout 3- Upper Body + Assisted pull ups — If you can do these unassisted, do so. If not, use a band to assist you, a partner or an assisted pull up machine. Get a full stretch at the bottom, pause and squeeze hard at the top. 3 sets of 10 reps - + Seated close grip cable row — Attach a close grip handle to your seated cable row machine. Keep your chin down and your back tight. Drive your elbows back and squeeze your lats. 4 sets of 10 reps - + Close grip bench push ups - Place your hands on the narrow end of a bench and complete your push ups. Keep your core tight and engaged. 4 sets of 8 reps - t+ Face pulls — Attach a rope to a cable set at the highest setting. Grab the rope with thumbs in, drive elbows back and pull the rope towards your forehead. Control the weight as you release it. 3 sets of 15 reps - + Chest supported lateral raise x wide row — Hold a dumbbell in each hand and place your chest on an incline bench. Complete your lateral raises then immediately complete your wide rows. 3 sets of 10 lateral raises x 12 wide rows - | 100) + Drag curls — Hold an ez cur! bar with an underhand grip. Drive your elbows back keeping the bar close to your body and squeeze your biceps. 4 sets of 10 reps - + Elbows supported hanging leg raise - If you're an advanced lifter you can do these from pull up bars, if not, you can use the captains chair. 3 sets of 15 reps - Workout 4- Lower Body + Tempo squats — Stand with feet shoulder width apart with a barbell on your shoulders. Squat and complete a 3 second negative then explode back up. 3 sets of 6 reps - + Single leg leg press — Place one foot on the plat form, lower the weight then press it back up driving through your heel. Switch legs and repeat. 3 sets of 12 reps each leg - + Cable pull through — Attach a rope to a cable at the lowest setting. Grab the rope from between your legs and take a few steps forward. Keep your chin down, squat down then squeeze your glutes and allow them to drive you forward. Hold a 1 second hard squeeze on each rep. 4 sets of 10 reps - + Single leg ham curl - You can do these standing, seated or lying. 3 sets of 10 reps each leg - + Stationary lunge — On the smith machine or using a barbell, complete all reps on your left leg then switch and repeat. 3 sets of 12 reps each leg -+ Reverse hyperextension — Lie flat on a bench with the end of the bench at your hip crease, so your knees are near or touching the floor. Hold onto the bench for stability, contract your glutes and low back and bring your legs up towards the ceiling. 3 sets of 15 reps - + Calf raises — Body weight only for these. Hold for a 1 second hard squeeze at the top of each rep. 3 sets of 20 reps - + Front raises — Alternating arms, raise the dumbbell straight out in front of you and lower the weight slowly. 3 sets of 10 reps each side - Workout 5- Full body Circuit 1: Dumbbell Circuit : 4 rounds + Squat press - 10 reps © + Dumbbell RDL - 10 reps + Push ups — 10 reps + Renegade rows - 8 reps each arm © + Russian twists - 20 reps Circuit 2: Bench Circuit : 4 rounds + Bulgarian x Step ups - 10 x 10 each leg + Bench hops - 20 reps * Bench push ups — 10 reps + Seal row - 10 reps * Single leg hip thrust - 10 reps each leg Cardio: Steady state: 20 minutes ': Your choice of stairs, spin bike or incline treadmill. Make the most of this session, no easy walking or slacking!Workout 1- Lower Body * Good morning - Use a preloaded bar or a barbell. Stand with feet shoulder width apart, hinge forward until you feel a good stretch in your hamstrings then stand back up and repeat. 4 sets of 10 reps - © Hamstring curls —- Seated, standing or lying. 4 sets of 12 reps - Feet forward smith squats — Position yourself under the bar with feet out in front of you a bit, so when you squat down your knees are tracking over your toes but not pushing far past them. 4 sets of 10 reps - Hip thrusts — Use a barbell, smith machine or preloaded bar for these. Place your upper back on a bench or soft box. Keep your chin down, squeeze glutes and press the bar towards the ceiling, set it down and repeat. 4 sets of 10 reps- t Curtsy lunge x Wall sit with abduction — Holding a dumbbell in each hand, step back and diagonal alternating legs. You can do these on a low box to make them more challenging. After your reps are complete, drop the weight, place your band just above your knees, hold a wall sit and complete 15 total abductions. 3 sets of 20 total lunges x 15 abductions - Cable crunches - Attach a rope to a cable set at the highest setting. Get on knees and complete your crunches. Don't sit back onto your calves, stay up on your knees through the whole movement. 3 sets of 12 reps - Workout 2- Upper Body + Incline dumbbell press — Set a bench to a slight incline and hold a dumbbell in each hand over head. Press the dumbbells up, squeeze your chest and lower them slowly. 4 sets of 10 reps -Cable fly - Set the cables at shoulder height and attach a single handle to each. Grab the handles, stand centered between them with feet staggered. Bring them together with a palms in grip, squeeze chest and release them slowly. 4 sets of 12 reps - I Dumbbell wide row - Place one hand on the back of a bench for a stability and hold a dumbbell in the other. Drive your elbow up keeping it out wide and release the weight slow and controlled. 4 sets of 10 reps - Seated shoulder press — Hold a dumbbell in each hand, press them up and lower them until your upper arm is parallel to the floor. 4 sets of 8 reps - Anchored lateral raise - Hold a dumbbell in one hand and anchor yourself on a cable tower or bench with the other. Complete your side raises then switch arms. 4 sets of 12 reps each arm - 909) Skull crushers — Lie on a bench and hold an ez bar over head. Lower the bar raul down towards your forehead, pee it back up and engage triceps. 4 sets of 12 reps - Hammer curls - Stand holding a dumbbell in each hand and complete alternating bicep hammer curls. Hold for a slight pause at the top of each rep. 4 sets of 10 reps each arm - € Workout 3- Upper Body + Close grip lat pulldown - Attach a close grip handle to your lat pulldown station. Drive your elbows down and engage your lats, release the weight slowly. 4 sets of 8 reps - «+ Dumbbell row - Brace yourself on a rack or bench with one hand and hold a dumbbell in the other. Drive your elbow up and engage your lat. 4 sets of 8 reps each arm - ° + Dips - On a dip station or a bench complete dips, be sure to engage triceps at the top. 4 sets of 10 reps -+ Low to high cable row - Attach a rope to a cable set at the bottom setting. Grab the rope with thumbs in, drive elbows back and pull the rope up towards your chest. Control the weight as you release it. 4 sets of 12 reps - Lateral raise x Rear delt fly — Hold a dumbbell in each hand and complete your side raises, then bend forward and complete rear delt flys. Decrease the weight if needed. 4 sets of 10 lateral raises x 10 flys - + Cable curls — Attach a straight bar to a cable at the lowest setting. Grab the bar with an underhand grip and complete your curls. 4 sets of 10 reps - + Vups - Lie on your back on a mat. Keeping your legs as straight as you can, crunch up and bring your arms and legs up so your body makes a V shape. 4 sets of 10 reps - Workout 4- Lower Body + 1.5 squats - Stand with feet shoulder width apart with a barbell on your shoulders. Squat down, come half way up, squat down again, stand all the way up = 1 rep. 4 sets of 8 reps - + Leg extensions - On your seated leg extension machine. Get a good squeeze at the top and control the weight on the way down. 4 sets of 12 reps - + Cable deadlift — Attach a close grip handle to a cable at the lowest setting. Grab the handle and take a few steps back. Hinge forward at the waist so you get a good stretch in your hams, drive your glutes forward and stand. 4 sets of 12 reps - + Dumbbell ham curl — Lying ona bench or flat on the floor, hold a dumbbell between your feet and complete Your h ham curls- slow and controlled. 3 sets of 15 reps - + Split squats — Hold a dumbbell in each hand and place one foot on a bench behind you. Take a couple steps forward with your other leg and complete your split squats, then switch sides and repeat. 3 sets of 10 reps each leg - ©« Frog pumps — No added weight for these. Lie on your back on a mat with the bottoms of your feet together. Squeeze your glutes and allow it to lift your body off of the ground. Lower and repeat. 4 sets of 25 reps - "! + Smith calf raises x Lateral raises — Position yourself under the smith bar and complete your calf raises. Hold for a 1 second hard squeeze at the top of each rep. After your calf raises, complete lateral raises. 3 sets of 20 reps x 15 reps - Workout 5- Full body Circuit 1: Smith Circuit : 4 rounds + Hanging leg raises with twist - 5 reps each side + Pulse squats — 10 reps + Side limbo lunge - 10 reps each side — watch your head! * Tricep extensions — 10 reps + Underhand pull ups — 10 reps Circuit 2: EZ Bar Circuit : 4 rounds + Upright rows — 10 reps + Curtsy lunge - 10 reps each side + Underhand rows — 10 reps * Bicep curls - 10 reps * Ab roll outs - 10 reps Cardio: Steady state: 30 minutes Your choice of stairs, spin bike or incline treadmill. Make the most of this session, no easy walking or slacking!Workout 1- Lower Body + Deadlifts — Use a barbell for these. Stand with feet shoulder width apart with feet under the bar (bar should be over mid-foot.) Grab the bar with an over under grip, Keep your back tight and chest up, chin down. Stand and lock out hips and knees at the same time. 4 sets of (1% set) 6,(2 set) 8,(3 set) 10,(4" set)10 reps - Hamstring curls giant set — No set number of sets or reps here. The number of reps to complete is 60, get these done in as few sets as possible. Take 30 seconds rest then keep going until you reach 60. Giant set x 60 reps - Single leg squats — With a preloaded bar on your shoulders, stand on one leg, squat down onto a bench, stand and repeat. Do these with no weight if you’re struggling with balance. 3 sets of 10 reps each leg - Hip thrusts with band — Use a barbell, smith machine or preloaded bar for these and place your loop band just over your knees. Place your upper back on a bench or soft box. Keep your chin down, squeeze glutes and press the bar towards the ceiling, set it down and repeat. 2 second hold at the top of each rep. 4 sets of 10 reps- Reverse lunge x Lying abduction — Holding a dumbbell in each hand, step back into a lunge, alternating legs. After completing your reps, lie on your side on a bench, raise the top leg into the air with foot flexed and toes slightly pointed downward. Switch sides and repeat. 3 sets of 20 total lunges x 10 abductions each side - + Russian twists — Hold a medicine ball or dumbbell. 3 sets of 20 reps -Workout 2- Upper Body Barbell bench press - On a flat bench press, use a spotter if needed or dumbbells if you don't feel comfortable using the barbell. 4 sets of 6, 8, 10, 10 reps - Pec deck - Keep a slight bend in your elbows throughout the movement. Squeeze your chest when your hands are together. 4 sets of 12 reps - Overhand barbell row — Hold a bar with an overhand grip, bend over to 90°, drive elbows back and squeeze your lats/upper back. 4 sets of 12 reps - Arnold press — Seated on a bench hold a dumbbell in each hand, palms facing your face. Press them up and as you're mid way, rotate your hands so your palms are now forward facing. 4 sets of 10 reps - Front raise with rope — Attach a rope to a cable set at the bottom setting. Stand facing away from the cable and grab the rope, take a step out and complete your front raises. 4 sets of 10 reps - al Single cross body tricep extension — Lie on your back with a dumbbell in one hand, straight overhead. Brace your elbow with the non-working arm. Lower it across your body towards your opposite shoulder, bring it back up and squeeze your tricep. 4 sets of 10 reps each arm - Incline dumbbell curls — Set a bench to a slight incline and hold a dumbbell in each hand. Keep your head back and still during the movement. Alternate arms and complete your dumbbell curls. The 4" set is a drop set so complete all reps, drop the weight by 50% and complete 10 more reps. 4 sets of 10 reps each arm - Workout 3- Upper Body + Pull ups - Assisted or unassisted. Hard squeeze at the top and a slow, controlled 3 second negative. 4 sets of 10 reps -+ Seated rope row — Attach a rope to the seated cable row machine. Grab the rope with an overhand grip and keep elbows in. Drive them back and squeeze your lats. 4 sets of 12 reps - + Tricep extensions — Attach a rope to a cable at the highest setting and complete tricep extensions. Hold for a 1 second hard squeeze at the bottom. 4 sets of 12 reps - + Upright row to press - Hold a straight bar with an overhand grip. Drive elbows up into an upright row then tuck them under and press the bar up overhead. 4 sets of 10 reps - + Single arm preacher curls — Hold a dumbbell in one hand and place upper arm on a preacher curl bad (use the back of an incline bench if you don’t have one.) 4 sets of 10 reps each arm - + Side crunches - Lie on your back and cross your left ankle over your right knee Crunch up and bring your right elbow to left knee, complete all reps then switch sides and repeat. 4 sets of 10 reps each side - Workout 4- Lower Body + Front to Back squats — On the smith machine or using a barbell complete 8 front squats then rack it and immediately pomplete 8 back squats. 3 sets of 8 x 8 reps - + Feet high leg press — Feet high on the platform. Rest pause giant set. No set number of reps or sets. The rep number is 50, get these done in as few sets as possible. Giant set x 50 reps - + Toes elevated RDL - Place 2.5lb weights or thin plates under the front half of your feet. Hinge at the waist and Sombie RDL's. »: 4 sets of 12 reps - + Ham curl slow negative - Curl up and maintain a 4 second negative on the way down. ©: 3 sets of 10 reps - + Step ups x Hip thrusts —- Body weight only for the step ups. After completing those, place your loop band just above your knees and complete hip thrusts. 3 sets of 12 reps each leg x 20 hip thrusts -+ Single leg calf raises — No added weight for these. One leg at a time complete 20 calf raises. 3 sets of 20 reps each leg - + Curl x Overhead press - Stand holding a dumbbell in each hand with an overhand grip. Curl them up, press them up overhead and rotate them so your palms are forward facing. 3 sets of 10 reps - Workout 5- Full body Circuit 1: Single Dumbbell Circuit : 4 rounds * Stationary overhead lunge - 10 reps each leg ©" i * Sumo RDL - 10 reps + Dumbbell row - 10 reps each side + Upright row to press - 10 reps each arm * Crunch ups - 15 reps Circuit 2: Double Handle Cable Circuit : 4 rounds + Front squats — 10 reps + Duck walks — 16 total steps + Low rows — 10 reps * Curls - 10 reps * Tricep extension — 10 reps each arm Cardio: Steady state: 30 minutes fh Your choice of stairs, spin bike or incline treadmill. Make the most of this session, no easy walking or slacking!Circuit 2: Plate Circuit : 4 rounds + Plank plate slides - 10 reps * Front raises x Mario karts - 10 reps x 10 reps + Reverse lunges - 10 reps + Upright rows - 10 reps * Curls x Tricep extensions — 10 reps x 10 reps Cardio: Steady state: 30 minutes Your choice of stairs, spin bike or incline treadmill. Make the most of this session, no easy walking or slacking!Workout 1- Lower Body + Deadlifts — Heavier this week, same form as last week! 4 sets of (1% set) 4,(2" set) 6,(3 set) 6,(4"" set)8 reps - Glute Ham raise or Ham curls - If your gym has a glute ham raise machine, use it. If not, you can perform hamcurls instead. 4 sets of 12 reps - Power squat - If you don't have one of these use a hack squat or other squat machine. 4 sets of 10, 12, 12, 15 reps - Hip thrusts — Heavier this week! 5 sets of 6-8 reps- Side lunge x Monster walk - Holding a single dumbbell under your chin complete your side lunges, then place your loop band over your knees and take 10 steps forward then 10 steps back. 3 sets of 20 lunges x 20 steps - Hip raises on bench - Lie on your back on a bench with legs straight in the air. Raise your hips off the bench as high as you can and squeeze your core. 3 sets of 20 reps - Workout 2- Upper Body + Hex press x Bench push ups - Lie flat on your back on a bench and hold two dumbbells at your chest, keep both ends of them pressed together. Press them up, squeeze your chest and lower slowly. Stand and complete push ups on the edge of the bench. 4 sets of 10 x 10 reps - + Single arm cable row - Attach a single handle to your seated cable row bench. Drive elbow back and squeeze your lat, switch and repeat on other side. 4 sets of 12 reps - iE+ Standing overhead press — Hold a bar with an overhand grip, press it up and lower until your upper arms are parallel with the floor. Keep your core tight, avoid an exaggerated arch in your back. 4 sets of 8-10 reps - + Lateral raise x Shrugs — Stand and complete lateral raises, both arms at once, then complete shrugs immediately after. 4 sets of 10 x 10 reps - + Cross body tricep extensions — Set a cable to shoulder height and remove the attachment. Grab it with an overhand grip and press it out away from your body, squeeze tricep. 4 sets of 10 reps each arm - J + Reverse grip curls — Hold an ez bar with an over hand grip. Curl up, squeeze and release slowly. 4 sets of 10 reps - Workout 3- Upper Body + Single arm pulldowns — Attach a single handle to your lat pulldown station. One arm at a time, drive your elbow down and squeeze your lat. 4 sets of 10 reps each arm - + Close grip stretcher — Attach close grip handle to the lat pull down station. Grab the handle and place a foot on the seat for stability. Drive your elbows down and engage your back, release slowly. 4 sets of 12 reps - + Overhead tricep extensions — Hold a dumbbell overhead between both hands. Lower it down behind your head, press it up and squeeze triceps. 4 sets of 12 reps - » Upright row x Curls — Attach a straight bar to a cable at the bottom setting. Grab with an overhand grip and complete upright rows. Switch your grip then complete cable curls. 4 sets of 10 x 10 reps - + Arc raise x Band pull aparts — Sit on a bench and hold a dumbbell in each hand with an overhand grip. Bring them out in front of you in a circular movement. After those, drop the dumbbells and complete your band pull aparts. Keep tension on your rear delts! 4 sets of 10 x 20 reps -+ Shot guns — You can do these on a bench or on the floor. Place your heels on the floor for a more beginner friendly version! 3 sets of 20 reps - Workout 4- Lower Body * Squat triple — 8 Barbell squats, 8 dumbbells Squals, 8 body weight squats. 3 sets of 8 x 8 x 8 reps - + Single leg RDL’s — Heavy! Brace yourself with a bench for stability if needed. 4 sets of 10 reps each leg - + Reverse hypers x Frog pumps — Complete your reverse hypers on a bench then complete your frog pumps on the floor, add weight to these if you can! 4 sets of 10 x 12 reps - + Cable kickbacks - Do these bent over at a 90° angle, hard squeeze the glute at the top of each rep. 3 sets of 10 reps each leg - + Abductor with pelvic tilt - Sink down into the abductor machine and tilt your pelvis posteriorly, sucking your belly button in. Hold this position for the entire movement. 4 sets of 15 reps - + Calf raises — Standing with dumbbells, smith machine or seated. 3 sets of 20 reps - + Front double bicep curls — Set the cables at shoulder height and attach a single handle to each. Grab the handles, stand in the center and curl them in towards your ears. 3 sets of 12 reps - Workout 5- Full body Circuit 1: Incline Bench Circuit : 4 rounds + Incline dumbbell press — 10 reps + Standing shoulder press — 10 reps * Chest supported dumbbell row — 10 reps * Knees to squat jumps — 10 reps * Dragonflies — 10 or until failure. *Knee tucks if these are too advanced.