Week Thirty-Eight // 04.13.26
-
Monday
Workout* NEW * 61 Min Heavy Lower Body
Hip thrust: 60lb
Goblet squat: 30lb
Rdl's: 30lb *eh*
Curtsy + Reverse lunges: 20lb *each hand*
Banded glutes
Core
Plank -
Friday
Workout* NEW * 53 Min Chest, Shoulder & Triceps
Decline bench chest press: 25lb
Chest fly: 12lb *eh*
Shoulder press: 20lb *eh*
Lateral raise: 8lb *eh*
Close grip dumbbell press: 12lb *eh*
Overhead tricep extension: 20lb
Kneeling pushup
Core
Plank -
Thursday
Workout* NEW * 62 Min Heavy Hamstrings & Glutes
Hip thrusts: 60lb
B Stance rdls: 35lb
Bulgarian split squats: 35lb
Weighted elevated glute bridge: 25lb
Banded glutes
Core
Plank -
Saturday
Workout* NEW * 50 Min Back, Biceps & Core
Single arm supported row: 25lb
Bent over forward raise + reverse flys: 8lb
Hammer curls: 12lb *eh*
Y press + serve the platter: 6lb *eh*
Plank pull through: 10lb
Core
Plank -
Friday
Workout* NEW * 49 Min Lower Body Strength & Conditioning
Hip thrust: 60lb
Goblet squat w/ a pulse: 30lb
Bulgarian split squats: 35lb
Step up with reverse lunge: 20lb *each hand*
Squat to press: one 25lb dumbbell
Wall sit
Banded in and outs
Banded stepbacks
Banded core
Week Thirty-Nine // 04.20.26
-
Monday
Workout* NEW * 61 Min Heavy Lower Body
Hip thrust: 60lb
Goblet squat: 30lb
Rdl's: 30lb *eh*
Curtsy + Reverse lunges: 20lb *each hand*
Banded glutes
Core
Plank -
Friday
Workout* NEW * 53 Min Chest, Shoulder & Triceps
Decline bench chest press: 25lb
Chest fly: 12lb *eh*
Shoulder press: 20lb *eh*
Lateral raise: 8lb *eh*
Close grip dumbbell press: 12lb *eh*
Overhead tricep extension: 20lb
Kneeling pushup
Core
Plank -
Thursday
Workout* NEW * 62 Min Heavy Hamstrings & Glutes
Hip thrusts: 60lb
B Stance rdls: 35lb
Bulgarian split squats: 35lb
Weighted elevated glute bridge: 25lb
Banded glutes
Core
Plank -
Saturday
Workout* NEW * 50 Min Back, Biceps & Core
Single arm supported row: 25lb
Bent over forward raise + reverse flys: 8lb
Hammer curls: 12lb *eh*
Y press + serve the platter: 6lb *eh*
Plank pull through: 10lb
Core
Plank -
Friday
Workout* NEW * 49 Min Lower Body Strength & Conditioning
Hip thrust: 60lb
Goblet squat w/ a pulse: 30lb
Bulgarian split squats: 35lb
Step up with reverse lunge: 20lb *each hand*
Squat to press: one 25lb dumbbell
Wall sit
Banded in and outs
Banded stepbacks
Banded core
Week Forty // 04.27.26
-
Monday
Workout* NEW * 61 Min Heavy Lower Body
Hip thrust: 60lb
Goblet squat: 30lb
Rdl's: 30lb *eh*
Curtsy + Reverse lunges: 20lb *each hand*
Banded glutes
Core
Plank -
Friday
Workout* NEW * 53 Min Chest, Shoulder & Triceps
Decline bench chest press: 25lb
Chest fly: 12lb *eh*
Shoulder press: 20lb *eh*
Lateral raise: 8lb *eh*
Close grip dumbbell press: 15lb *eh*
Overhead tricep extension: 20lb
Kneeling pushup
Core
Plank -
Thursday
Workout* NEW * 62 Min Heavy Hamstrings & Glutes
Hip thrusts: 60lb
B Stance rdls: 40lb
Bulgarian split squats: 40lb
Weighted elevated glute bridge: 25lb
Banded glutes
Core
Plank -
Saturday
Workout* NEW * 50 Min Back, Biceps & Core
Single arm supported row: 25lb
Bent over forward raise + reverse flys: 10lb
Hammer curls: 15lb *eh*
Y press + serve the platter: 6lb *eh*
Plank pull through: 10lb
Core
Plank -
Friday
Workout* NEW * 49 Min Lower Body Strength & Conditioning
Hip thrust: 60lb
Goblet squat w/ a pulse: 30lb
Bulgarian split squats: 35lb
Step up with reverse lunge: 20lb *each hand*
Squat to press: one 25lb dumbbell
Wall sit
Banded in and outs
Banded stepbacks
Banded core
Week Forty-One // 05.04.25 - Deload
-
Monday
Workout* NEW * 52 Min Lower Body Strength & Conditioning
Hip thrusts: 30lb
+ Rdl superset: 15lb *each hand*
Curtsy to squat to curtsy: One 15lb
Reverse lunges + curtsy lunges: 10lb *eh*
Curtsy lunges: 10lb *eh*
Body weight reverse lunges w/ knee drive
Pilates donkey
Plank jacks
Modified bicycles
Plank -
Tuesday
Workout* NEW * 42 Min Upper Body Sculpt
Seated Arnold press: 10lb *each hand*
Kneeling pushup
Bent-over forward raise: 8lb
Reverse flys: 5lb
Tricep overhead extension: 12lb
Lateral bicep curls: 5lb
Kneeling pushup
Side plank with a dip
Plank dips
Modified bicycle -
Thursday
Workout* NEW * 50 Min Full Body Strength & Conditioning
Rdl: 15lb *each hand*
Shoulder press: 10lb *each hand*
Curtsy lunges: 10lb *each hand*
See saw rows: 10lb *each hand*
A's: 6lb
Glider cross mountain climbers
Glider mountain climbers
Pike crunches -
Friday
Workout* NEW * 51 Min Lower Body Burn
Hip thrusts: 30lb
Rdl superset with reverse lunges: 15lb *each hand*
Curtsy lunges: 10lb
Banded in and outs + banded step backs
Banded in and out
Banded kick backs
Banded clamshells
Banded squat jumps -
Saturday
Workout* NEW * 45 Min Back Bicep & Core Tri-Set
Bent over row: 10lb *eh* + reverse flys: 5lb *eh* + bent over forward raise: 10lb
Hammer curl: 8lb *eh* + upright row: 8lb *eh* + zotman curls: 5lb *eh*
Kneeling lateral rainbow: 5lb + spiders
Burpees
Week Forty-Two // 05.11.25
-
Monday
Workout* NEW * 56 Min Glutes & Core
Goblet squat: 35lb
Hip thrusts: 60lb
Deadlifts" 30lb *eh*
Banded work
Curtsy + squat + curtsy: one 25lb
Alt reverse lunges: 20lb *eh*
Banded work
Core
Plank -
Tuesday
Workout*NEW * 46 Min Upper Body- Chest, Shoulders & Triceps
Bench press: 25lb *eh*
Seated shoulder press: 20lb *eh*
Lateral raises: 8lb *eh*
Around the world: 8lb *eh*
Seated tricep overhead extensions: 25lb
Kneeling pushups
Core
Plank -
Thursday
Workout* NEW * 50 Min Full Body Strength & Conditioning
Rdl: 30lb *each hand*
Shoulder press: 20lb *each hand*
Curtsy lunges: 20lb *each hand*
See saw rows: 15lb *each hand*
A's: 10lb
Glider cross mountain climbers
Glider mountain climbers
Pike crunches -
Friday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 60lb
Rdls: 30lb *eh*
Bulgarian split squat: 35lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Saturday
Workout* NEW * 45 Min Back Bicep & Core Tri-Set
Bent over row: 10lb *eh* + reverse flys: 5lb *eh* + bent over forward raise: 10lb
Hammer curl: 8lb *eh* + upright row: 8lb *eh* + zotman curls: 5lb *eh*
Kneeling lateral rainbow: 5lb + spiders
Burpees
Week Forty-Three // 05.18.25
-
Monday
Workout* NEW * 56 Min Glutes & Core
Goblet squat: 35lb
Hip thrusts: 60lb
Deadlifts" 30lb *eh*
Banded work
Curtsy + squat + curtsy: one 25lb
Alt reverse lunges: 20lb *eh*
Banded work
Core
Plank -
Tuesday
Workout*NEW * 46 Min Upper Body- Chest, Shoulders & Triceps
Bench press: 25lb *eh*
Seated shoulder press: 20lb *eh*
Lateral raises: 8lb *eh*
Around the world: 8lb *eh*
Seated tricep overhead extensions: 25lb
Kneeling pushups
Core
Plank -
Thursday
Workout* NEW * 50 Min Full Body Strength & Conditioning
Rdl: 30lb *each hand*
Shoulder press: 20lb *each hand*
Curtsy lunges: 20lb *each hand*
See saw rows: 15lb *each hand*
A's: 10lb
Glider cross mountain climbers
Glider mountain climbers
Pike crunches -
Friday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 60lb
Rdls: 30lb *eh*
Bulgarian split squat: 35lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Saturday
Workout* NEW * 45 Min Back Bicep & Core Tri-Set
Bent over row: 10lb *eh* + reverse flys: 5lb *eh* + bent over forward raise: 10lb
Hammer curl: 8lb *eh* + upright row: 8lb *eh* + zotman curls: 5lb *eh*
Kneeling lateral rainbow: 5lb + spiders
Burpees
Week Forty-Four // 05.25.25
-
Monday
Workout* NEW * 56 Min Glutes & Core
Goblet squat: 30lb
Hip thrusts: 60lb
Deadlifts" 30lb *eh*
Banded work
Curtsy + squat + curtsy: one 25lb
Alt reverse lunges: 25lb *eh*
Banded work
Core
Plank -
Tuesday
Workout*NEW * 46 Min Upper Body- Chest, Shoulders & Triceps
Bench press: 20lb *eh*
Seated shoulder press: 20lb *eh*
Lateral raises: 8lb *eh*
Around the world: 8lb *eh*
Seated tricep overhead extensions: 20lb
Kneeling pushups
Core
Plank -
Thursday
Workout* NEW * 50 Min Full Body Strength & Conditioning
Rdl: 30lb *each hand*
Shoulder press: 20lb *each hand*
Curtsy lunges: 20lb *each hand*
See saw rows: 15lb *each hand*
A's: 10lb
Glider cross mountain climbers
Glider mountain climbers
Pike crunches -
Friday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 60lb
Rdls: 30lb *eh*
Bulgarian split squat: 40lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Saturday
Workout* NEW * 45 Min Back Bicep & Core Tri-Set
Bent over row: 10lb *eh* + reverse flys: 5lb *eh* + bent over forward raise: 10lb
Hammer curl: 8lb *eh* + upright row: 8lb *eh* + zotman curls: 5lb *eh*
Kneeling lateral rainbow: 5lb + spiders
Burpees
Week Forty-Five // 06.01.26
-
Monday
Workout* NEW * 52 Min Lower Body Build
Hip thrust: 60lb
Goblet squat: 25lb
Rdl's: 25lb *eh*
Curtsy lunges : 20lb *eh*
Banded glutes
Core -
Tuesday
Workout* NEW * 53 Min Chest, Shoulder & Triceps
Decline bench chest press: 25lb *eh*
Chest fly: 12lb *eh
Shoulder press: 20lb *eh*
Lateral raise: 12lb *eh*
Close grip dumbbell press: 10lb *eh*
Overhead tricep extension: 20lb
Kneeling pushup
Core
Plank -
Thursday
Workout* NEW * 49 Min Full Body Strength & Conditioning
Squat to press: 15lb *eh*
Bent over alt rows: 15lb *eh*
Reverse lunges: 25lb *eh*
Around the world: 8lb *eh*
Kneeling pushups
Core
Plank -
Friday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 60lb
B-stance Rdl: 35lb
Bulgarian split squats: 30lb
Elevated glute bridges: 25lb
Banded glutes
Core
Plank -
Saturday
Workout* NEW * 50 Min Back, Biceps & Core
Single arm supported row: 25lb
Bent over forward raise + reverse flys: 10lb
Hammer curls: 12lb *eh*
Y press + serve the platter: 8lb *eh*
Plank pull through: 12lb
Core
Plank
Week Forty-Six // 06.08.26 - Deload
-
Monday
Workout* NEW * 52 Min Lower Body Build
Hip thrust: 30lb
Goblet squat: 15lb
Rdl's: 15lb *eh*
Curtsy lunges : 10lb *eh*
Banded glutes
Core -
Tuesday
Workout* NEW * 53 Min Chest, Shoulder & Triceps
Decline bench chest press: 10lb *eh*
Chest fly: 5lb *eh
Shoulder press: 10lb *eh*
Lateral raise: 5lb *eh*
Close grip dumbbell press: 5lb *eh*
Overhead tricep extension: 5lb
Kneeling pushup
Core
Plank -
Thursday
Workout* NEW * 49 Min Full Body Strength & Conditioning
Squat to press: 8lb *eh*
Bent over alt rows: 8lb *eh*
Reverse lunges: 10lb *eh*
Around the world: 5lb *eh*
Kneeling pushups
Core
Plank -
Friday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 30lb
B-stance Rdl: 15lb
Bulgarian split squats: 15lb
Elevated glute bridges: 15lb
Banded glutes
Core
Plank -
Saturday
Workout* NEW * 50 Min Back, Biceps & Core
Single arm supported row: 10lb
Bent over forward raise + reverse flys: 5lb
Hammer curls: 8lb *eh*
Y press + serve the platter: 5lb *eh*
Plank pull through: 5lb
Core
Plank
Week Forty-Seven // 06.15.26
-
Monday
Workout* NEW * 52 Min Lower Body Build
Hip thrust: 60lb
Goblet squat: 30lb
Rdl's: 30lb *eh*
Curtsy lunges : 20lb *eh*
Banded glutes
Core -
Tuesday
Workout* NEW * 53 Min Chest, Shoulder & Triceps
Decline bench chest press: 20lb *eh*
Chest fly: 10lb *eh
Shoulder press: 15lb *eh*
Lateral raise: 8lb *eh*
Close grip dumbbell press: 12lb *eh*
Overhead tricep extension: 20lb
Kneeling pushup
Core
Plank -
Thursday
Workout* NEW * 49 Min Full Body Strength & Conditioning
Squat to press: 12lb *eh*
Bent over alt rows: 15lb *eh*
Reverse lunges: 25lb *eh*
Around the world: 8lb *eh*
Kneeling pushups
Core
Plank -
Friday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 60lb
B-stance Rdl: 35lb
Bulgarian split squats: 35lb
Elevated glute bridges: 30lb
Banded glutes
Core
Plank -
Saturday
Workout* NEW * 50 Min Back, Biceps & Core
Single arm supported row: 25lb
Bent over forward raise + reverse flys: 12lb
Hammer curls: 12lb *eh*
Y press + serve the platter: 5lb *eh*
Plank pull through: 10lb
Core
Plank