Giulia's Program

Week One // 03.10.25

  • Monday

    20 Min Beginner Legs

    Banded donkey
    Dumbbell reverse lunges: 10lb - per hand
    Variation of speed skater  
    Goblet Squat: 10lb

    Workout 

  • Tuesday

    15 Min Upper Body Sculpt

    Arnold press: 8lb
    See saw rows: 8lb
    Forward press into steering wheels: 5lb
    Plank pull throughs: 5lb

    Workout 

  • Thursday

    18 Min Legs & Core

    Reverse lunge with knee drive
    Lateral shuffle with squat jump 
    Side plank with rotation & leg lift 
    Plank w/ alt leg lift 

    Workout 

  • Saturday

    9 Min No Jumping Full Body HIIT

    Squat to overhead reach
    Modified speed skaters
    Kneeling push-ups 
    Kneeling shoulder taps 
    Crunches 
    Alt cross body toe reaches

    Workout 

Week Two // 03.17.25

  • Monday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 30lb db
    Bulgarian split squats: 15lb
    Rdls: 15lb *each hand*
    Squat pulses: 15lb
    Cross mountain climbers + cross mountain climbers

    Workout 

  • Tuesday

    * NEW * 23 Min Standing Shoulders, Arms & Core

    Cross lateral body punches: 5lb
    Lateral bicep curls: 5lb
    Single arm Arnold press: 10lb
    Standing Russian twists: 8lb
    Kneeling tricep oh extension: 15lb
    Kneeling rainbows: 10lb

    Workout 

  • Thursday

    24 Min Spicy Glutes

    Banded clamshells
    Curtsy lunges: 10lb *each hand*
    Single leg hip thrusts: 20lb
    Bulgarian split squats: 15lb

    Workout 

  • Saturday

    24 Min Full Body Unilateral

    Banded donkeys 
    Reverse lunge: 10lb *each hand*
    Single arm Arnold press: 12lb
    Underhanded row: 12lb *each hand*
    Crunches 

    Workout 

  • Sunday

    * NEW * 17 Min Weighted Core + 45 min Walk or 12.3.30 (treadmill)

    Straight legged single arm weighted sit-up: 8lb
    Weighted pike toe reaches: 12lb
    Russian twists: 10lb
    Plank pull throughs: 10lb or med ball
    Side plank with rotation: 5lb

    Workout 

Week Three // 03.24.25

  • Monday

    * NEW * 36 Min Lower Body

    Bulgarian split squats: 15lb
    Elevated glute bridge: 15lb
    Reverse + curtsy (on each leg): 10lb *each hand*
    Single leg RDL: 10lb
    Banded in and outs 

    Workout 

  • Tuesday

    * NEW * 35 Min Arms, Back & Core

    Single arm supported row: 12lb
    Bent over reverse flys: 5lb *each hand*
    Arnold press: 8lb *each hand*
    Tricep overhead extension: 10lb
    Side plank with dip plus rotation 
    Russian twist combo 

    Workout 

  • Thursday

    * NEW * 41 Min Lower Body Sculpt

    Banded squats  
    Bulgarian split squats 
    Hip thrust 
    Reverse lunges 
    Goblet squat w/ a pulse
    Plank tap outs + bear walk-ins 

    Workout 

  • Saturday

    * NEW * 30 Min No Jumping Full Body HIIT

    Reverse lunge with knee drive: 8lb *each hand* 
    Push-up releases
    Squat to press: 8lb *each hand*
    Kick throughs
    Sit up with overhead extension + a press: 8lb
    Alt v-ups

    Workout 

  • Sunday

    * NEW * 12 Min Lower Core & Obliques + 45 min Walk or 12.3.30 (treadmill)

    Heel taps 
    Alt leg lifts 
    Bicycles  
    Side plank dip with rotation  
    Side to side plank dips 

    Workout