FIT

2
W E E K

IN 30
 WEEKLY OVERVIEW
M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

QUADS + UPPER HIIT HAMSTRINGS FULL REST REST

GLUTES BODY + GLUTES BODY
+ ABS
 REFERENCE TABLE
S E T NU M B E RS These numbers and letters represent which exercises go together in any one set. For
( A1 , A 2, E TC. ) example, A1 & A2 should be completed together before resting.

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

The number of times you complete each specific exercise. For example, you may be
REPS/TIME 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.

A B B R E V I AT I O N E X P L A N AT I O N

DB Dumbell
E/S Each Side
E/A Each Arm
E/L Each Leg
AMRAP As Many Reps As Possible
FFE Front Foot Elevated
RDL Romanian Deadlift
SUPERSET Performing two exercises back to back with no (or minimal) rest in between.

On your FINAL SET ONLY take your set to failure & then immediately drop 20-30% off
DROP SET
the weight and perform as many reps you can until you reach failure again.

Timed workouts where you will complete 8 x 20 second sets of each exercise. These are
TABATA
short, sharp, intense workouts.
I recommend 60 seconds rest between each complete set, move quickly! Keep your heart
REST TIME
rate up.
On your FINAL SET ONLY take your set to failure, put the weight down rest for 15-20
REST PAUSE seconds and then perform as many reps as possible with the SAME WEIGHT until you
reach failure (=can’t do more reps) again.

A finisher is a short, sharp addition at the end of your workout designed to burn out a
FINISHER
specific muscle group. Work hard and fast and smash out your reps.
 DAY 1

QUADS & GLUTES

SET SETS REPS EXERCISE TA R G E T

10+ DB FEET ELEVATED REVERSE LUNGE - QUADS/

A1 3 10 E/L BODYWEIGHT SPLIT SQUAT GLUTES

DB ELEVATED 1 ¼ SINGLE LEG GLUTE

A2 3 15 E/L BRIDGE GLUTES

B1 3 15 DB BANDED HEEL ELEVATED QUADS/

FRONT SQUAT GLUTES

QUADS/
B2 3 8 E/L BANDED 1 ¼ MONSTER WALK GLUTES

C1 3 15 E/L BANDED 1 ¼ FIRE HYDRANT GLUTES

C2 3 15 E/L BANDED 1 ¼ KICKBACK GLUTES

 DAY 2

UPPER BODY & ABS

SET SETS REPS EXERCISE TA R G E T

DB ALTERNATING BENT OVER ROW

A1 3 8 E/A BACK
W STATIC HOLD

A2 3 8 E/A DB ALTERNATING SHOULDER PRESS SHOULDERS

A3 3 8 - 10 DB 1 ¼ LATERAL RAISE SHOULDERS

BANDED LYING ALT LAT PULLDOWN BACK

B1 3 10 E/A
TO SUPERMAN

10 + 10 DB WIDE CURL - DB BICEP CURL -

B2 3 BICEPS
+ 10 HAMMER CURL

C O N T I N U E D O N N E X T PA G E
 DAY 2

UPPER BODY & ABS CONTINUED

SET SETS REPS EXERCISE TA R G E T

C1 3 12 E/A DB BIRD DOG TRICEP KICKBACK TRICEPS

OPTIONAL ABS FINISHER

SET SETS TIME EXERCISE TA R G E T

ALTERNATING REVERSE CRUNCH

D1 2-3 40:10 CORE/ABS
TO REVERSE CRUNCH (BOTH LEGS)

BOAT HOLD- ALTERNATING KNEE DRIVE

D2 2-3 40:10 CRUNCH CORE/ABS

MOUNTAIN CLIMBER - CROSSING (2)

D3 2-3 40:10 TO STRAIGHT (4) CORE/ABS
 DAY 3

DB HIIT
SET SETS TIME EXERCISE TA R G E T

FULL BODY
A1 3-4 30:15 DB SQUAT - OPPOSITE HAND TO TOE

FULL BODY
A2 3-4 30:15 PLANK WALKOUT - JUMP - WALKBACK - JUMP

A3 3-4 30:15 DB SINGLE ARM SNATCH - LEFT FULL BODY

A4 3-4 30:15 DB SINGLE ARM SNATCH - RIGHT FULL BODY

FULL BODY
A5 3-4 30:15 DB RENEGADE ROW - JUMP IN - STAND

FULL BODY
A6 3-4 30:15 DB SQUAT - ALTERNATING SINGLE ARM PRESS - JUMP
 DAY 4

HAMSTRINGS & GLUTES

SET SETS REPS EXERCISE TA R G E T

DB GOOD MORNING TO REVERSE HAMSTRINGS/

A1 3 8 E/L LUNGE GLUTES

10 + DB SINGLE LEG HIP THRUST (10) -

A2 3 GLUTES
10 E/L TOP RANGE PULSES (10)

B1 3 10 E/L HAMSTRINGS/
HIP BANDED DB B STANCE RDL GLUTES

B2 3 15 HIP BANDED DB SUMO SQUAT GLUTES

B3 3 10 HIP BANDED SUMO SQUAT JUMPS CARDIO

15 + 15 SIDE LYING STRAIGHT LEG HIP

C1 3 GLUTES
+ 15 ABDUCTION SEQUENCE
 DAY 5

FULL BODY
SET SETS REPS EXERCISE TA R G E T

A1 3 10 E/A DB SQUAT TO SINGLE ARM PRESS FULL BODY

A2 3 8 E/A DB RENEGADE ROW - CROSS CLIMBER FULL BODY

DB PAUSED REVERSE LUNGE - LATERAL LEGS/

B1 3 10 E/S RAISE SHOULDERS

B2 3 25 DB BANDED PAUSED GLUTE BRIDGE GLUTES

B3 3 15 DB SKULL CRUSHER LEG RAISE TRICEPS/

CORE

C O N T I N U E D O N N E X T PA G E
 DAY 5

FULL BODYCONTINUED
SET SETS REPS EXERCISE TA R G E T

DB PAUSED SUMO SQUAT W BICEP

C1 3 10 FULL BODY
TO HAMMER CURL

C2 3 10 E/S DB ALTERNATING BENT KNEE V UP ABS