Week One

  • Monday

    Lower Body Burn

    Hip. thrust: 60lb
    Bulgarian: 15lbs
    Rdl: 25lb/hand
    Squat pulse: 20lb

    Workout 

  • Tuesday

    Arms, Back & Core

    Single arm supported row: 20lb
    Bent over reverse flys: 8lb
    Kneeling arnold press: 15lbs
    Kneeling tricep overhead extension: 15lb
    Side plank w/ dip plus rotation: 8lb 
    Russian twist combo 

    Workout 

  • Wednesday

    Lower Body Pyramid

    Curtsy + Squat: 10lbs/hand
    Rdl: 25lb/hand
    Reverse lunge: 15lb/hand
    Squat pulse: 20lb

    Workout 

  • Thursday

    Standing Shoulders, Arms & Core

    Seated Arnold press: 15lb
    Seated Lateral raise to forward: 6lb
    Seated Tricep overhead extensions: 15lb
    Seated Lateral bicep curls: 8lb
    Bicycles:

    Workout 

Week Two

  • Monday

    * NEW * Lower Body Burn

    Banded donkey
    Goblet squats: 20lb
    Bulgarian split squats: 15lb
    Rdl's: 20lb each hand
    Curtsy lunges: 15lb each hand
    Banded in and outs + tap back

    Workout 

  • Tuesday

    * NEW * Upper Body

    Single arm supported rows: 20lb 
    Bent-over reverse flys: 5lb
    Kneeling around the worlds: 5lb 
    Kneeling tricep overhead extensions: 15lb
    Kneeling snatches: 15lb
    Sit-ups with overhead extensions + overhead press: 10lb

    Workout 

  • Wednesday

    Lower Body Pyramid

    14, 10, 8 - 3 sets

    Bulgarian split squats: 15lb
    Elevated glute bridge: 20lb
    Goblet squats: 20lb
    Curtsy lunges: 15lb

    Workout 

  • Thursday

    * NEW * 14 Min Upper Body Strength & Sculpt HIIT

    Kneeling Arnold press: 15lb
    Kneeling Tricep overhead extension: 15lb
    Bent-over reverse flys: 8lb
    Kneeling pushups 
    Kick throughs
    Alt v-ups 

    Workout 

Week Three

  • Monday

    * NEW * 45 Min Heavy Lower Body

    Goblet squat: 20lb
    Bulgarian split squat: 15lb
    Elevated glute bridge: 20lb
    Reverse lunge: 15lb (each hand)
    Banded in and outs 

    Workout 

  • Tuesday

    * NEW * 35 Min Upper Body Sculpt

    Bent over rows: 15lb *each hand*
    Seated arnold press: 15lb *each hand*
    Tricep overhead extensionL 15lb
    Serve the platter: 5lb *each hand*
    Kneeling lateral rainbow: 10lb
    Laying around the world with alt leg lift: 5lb *each hand
    Tuck crunches with extension

    Workout 

  • Wednesday

    * New * 36 Min Lower Body

    Bulgarian split squats: 15lb
    Elevated glute bridge: 20lb
    Reverse + curtsy (on each leg): 15lb *each hand*
    Single leg RDL: 20lb
    Banded in and outs 

    Workout 

  • Thursday

    * NEW * 21 Min Upper Body Strength & Sculpt

    Seated hammer curl into overhead press: 15lb
    See saw rows: 15lb
    Seated around the worlds: 8lb
    Forward press into steering wheels: 8lb
    Kneeling tricep overhead extensions: 15lb
    Setup with oh extension into overhead press
    Russian twists: 10lb

    Workout 

Week Four // 03.31.25

  • Monday

    * NEW * 44 Min Hamstrings & Glutes

    Banded squats with alt lateral leg raise
    Bulgarian split squat: 20lb
    Rdl + goblet squat: 20lb 
    Hip thrusts: 60lb
    Banded in and outs 
    Banded tap back 

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Push

    Arnold press: 15lb *each hand*
    Chest press: 20lb *each hand*
    Close grip chest press: 10lb *each hand*
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 10lb
    Pike toe-reaches: 10lb

    Workout 

  • Wednesday

    * NEW * 41 Min Lower Body Sculpt

    Banded squats  
    Bulgarian split squats: 20lb
    Hip thrust: 60lb
    Reverse lunges: 20lb *each hand*
    Goblet squat w/ a pulse: 25lb
    Plank tap outs + bear walk-ins 

    Workout 

  • Thursday

    * NEW * 31 Min Upper Body Pull

    Bench renegade rows: 20lb *each hand*  
    Bench chest flys: 10lb *each hand*
    Seated lateral bicep curls: 5lb *each hand*
    Seated tricep overhead extensions: 15lb
    Lateral raise to forward raise: 5lb *each hand*
    A's: 10lb

    Workout 

Week Five // 04.07.25

  • Monday

    * NEW * 49 Min Lower Body Pyramid

    Bulgarian split squats: 25lb
    Rdls: 20lb
    Goblet squats with a pulse: 25
    Reverse lunges: 20lb 
    Banded in and outs 
    Alt v-ups

    Workout 

  • Tuesday

    * NEW * 31 Min Back, Shoulders & Core

    Bent-over rows: 20lb *each hand*
    Bent-over reverse flys: 8lb *each hand*
    Bent-over forward raise: 10lb
    Arnold press: 15lb *each hand*
    Kneeling rainbows: 10lb
    Weighted pike toe reaches: 10lb

    Workout 

  • Wednesday

    * NEW * 35 Min Lower Body Burn

    Hip. thrust: 60lb
    Bulgarian: 25lbs
    Rdl: 20lb *each hand*
    Squat pulse: 25lb

    Workout 

  • Thursday

    * NEW * 35 Min Upper Body

    Single arm supported rows: 20lb 
    Bent-over reverse flys: 8lb
    Kneeling around the worlds: 5lb 
    Kneeling tricep overhead extensions: 20lb
    Kneeling snatches: 120b
    Sit-ups with overhead extensions + overhead press: 10lb

    Workout 

Week Six - Luteal Phase // 04.14.25

  • Monday

    * NEW * 33 Min Drop Set Legs

    Bulgarian split squats: 25lb, 20lb, 10lb
    Hip thrusts: 60lb, 30lb, 30lb
    Goblet squat: 25lb, 20lb, 15lb
    Rdls: 20lb, 15lb, 15lb
    Banded in and outs + banded step backs 

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Strength & Conditioning

    Single arm supported row: 20lb
    Seated chest press: 25lb *each hand*
    Bench tricep dips 
    Around the worlds: 8lb
    Mountain climbers 

    Workout 

  • Wednesday

    * NEW * 41 Min Lower Body Sculpt

    Banded squats  
    Bulgarian split squats: 25lb
    Hip thrust: 60lb
    Reverse lunges: 25lb *each hand*
    Goblet squat w/ a pulse: 25lb
    Plank tap outs + bear walk-ins 

    Workout 

  • Thursday

    * NEW * 29 Min Upper Body Push

    Arnold press: 20lb *each hand*
    Chest press: 25lb *each hand*
    Close grip chest press: 10lb *each hand*
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

Week Seven // 04.21.25

  • Monday

    * NEW * 49 Min Lower Body Pyramid

    Bulgarian split squats: 25lb
    Rdls: 20lb
    Goblet squats with a pulse: 25
    Reverse lunges: 20lb 
    Banded in and outs 
    Alt v-ups 

    Workout 

  • Tuesday

    * NEW * 35 Min Upper Body Sculpt

    Bent over rows: 15lb *each hand*
    Seated arnold press: 15lb *each hand*
    Tricep overhead extensionL 15lb
    Serve the platter: 5lb *each hand*
    Kneeling lateral rainbow: 10lb
    Laying around the world with alt leg lift: 5lb *each hand
    Tuck crunches with extension

    Workout 

  • Wednesday

    * NEW * 44 Min Hamstrings & Glutes

    Banded squats with alt lateral leg raise
    Bulgarian split squat: 25lb
    Rdl + goblet squat: 25lb 
    Hip thrusts: 60lb
    Banded in and outs 
    Banded tap back 

    Workout 

  • Thursday

    * NEW * 14 Min Upper Body Strength & Sculpt HIIT

    Arnold press: 20lb
    Tricep overhead extension: 20lb
    Bent-over reverse flys:8lb
    Kneeling pushups 
    Kick throughs
    Alt v-ups 

    Workout 

Week Eight // 04.28.25

  • Monday

    * NEW * 41 Min Lower Body Sculpt

    Banded squats  
    Bulgarian split squats: 25lb
    Hip thrust: 60lb
    Reverse lunges: 25lb *each hand*
    Goblet squat w/ a pulse: 25lb
    Plank tap outs + bear walk-ins 

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Push

    Arnold press: 15lb *each hand*
    Chest press: 25lb *each hand*
    Close grip chest press: 10lb *each hand*
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

  • Wednesday

    * NEW * 45 Min Heavy Lower Body

    Goblet squat: 25lb
    Bulgarian split squat: 25lb
    Elevated glute bridge: 25lb
    Reverse lunge: 20lb (each hand)
    Banded in and outs 

    Workout 

  • Thursday

    Workout 

Week Nine // 05.05.25

  • Monday

    * NEW * 44 Min Lower Body Strength & Conditioning

    Bulgarian split squats: 25lb
    Hip thrusts: 60lb
    Reverse lunges: 20lb *each hand*

    Conditioning

    Curtsy lunges 
    Jump squats 
    Skater lunges 

    Workout 

  • Tuesday

    Arms, Back & Core

    Single arm supported row: 20lb
    Bent over reverse flys: 8lb
    Kneeling arnold press: 15lbs
    Kneeling tricep overhead extension: 15lb
    Side plank w/ dip plus rotation: 8lb 
    Russian twist combo 

    Workout 

  • Wednesday

    *NEW * 33 Min Drop Set Legs

    Bulgarian split squats: 25lb, 20lb, 10lb
    Hip thrusts: 60lb, 30lb, 30lb
    Goblet squat: 25lb, 20lb, 15lb
    Rdls: 20lb, 15lb, 15lb
    Banded in and outs + banded step backs 

    Workout 

  • Thursday

    * NEW * 29 Min Upper Body Push

    Arnold press: 15lb *each hand*
    Chest press: 20lb *each hand*
    Close grip chest press: 10lb *each hand*
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

Week Ten - Luteal Phase // 05.12.25

  • Monday

    * NEW * 41 Min Lower Body Sculpt

    Banded squats  
    Bulgarian split squats: 25lb
    Hip thrust: 60lb
    Reverse lunges: 25lb *each hand*
    Goblet squat w/ a pulse: 25lb
    Plank tap outs + bear walk-ins 

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Push

    Arnold press: 15lb *each hand*
    Chest press: 25lb *each hand*
    Close grip chest press: 10lb *each hand*
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

  • Wednesday

    * NEW * 44 Min Lower Body Strength & Conditioning

    Bulgarian split squats: 25lb
    Hip thrusts: 60lb
    Reverse lunges: 20lb *each hand*

    Conditioning

    Curtsy lunges 
    Jump squats 
    Skater lunges 

    Workout 

  • Thursday

    * NEW * 35 Min Upper Body

    Single arm supported rows: 20lb 
    Bent-over reverse flys: 8lb
    Kneeling around the worlds: 8lb 
    Kneeling tricep overhead extensions: 20lb
    Kneeling snatches: 15lb
    Sit-ups with overhead extensions + overhead press: 10lb

    Workout 

Week Eleven // 05.19.25

  • Monday

    * NEW * 55 Min Lower Body - Glutes and Hamstrings

    Bulgarian split squats: 35lb
    Goblet squats: 30lb
    Rdl's: 25lb *each hand*
    Reverse lunges: 25lb *each hand*
    Elevated glute bridges
    Banded in and outs  

    Workout 

  • Tuesday

    * NEW * 35 Min Upper Body Sculpt

    Bent over rows: 20lb *each hand*
    Arnold press: 15lb *each hand* *standing *
    Tricep overhead extension 15lb
    Serve the platter: 5lb *each hand*
    Kneeling lateral rainbow: 10lb
    Laying around the world with alt leg lift: 5lb *each hand
    Tuck crunches with extension

    Workout 

  • Wednesday

    * NEW * 49 Min Lower Body Pyramid

    Bulgarian split squats: 25lb
    Rdls: 20lb
    Goblet squats with a pulse: 25
    Reverse lunges: 20lb 
    Banded in and outs 
    Alt v-ups 

    Workout 

  • Thursday

    *NEW* 30 Min Upper Body Push & Pull

    Single arm supported rows: 20lb
    Bench chest press: 15lb *from the ground*
    Tricep overhead extension: 20lb
    Reverse bent-over flys: 7lb *each hand*
    Arnold press: 15lb *each hand*
    Mountain climbers  

    Workout 

Week Twelve // 05.26.25

  • Monday

    * NEW * 55 Min Lower Body - Glutes and Hamstrings

    Bulgarian split squats: 35lb
    Goblet squats: 30lb
    Rdl's: 25lb *each hand*
    Reverse lunges: 25lb *each hand*
    Elevated glute bridges
    Banded in and outs  

    Workout 

  • Tuesday

    * NEW * 36 Min Chest, Shoulders, Triceps & Core

    Arnold Press: 15lb *each hand*  
    Tricep overhead extension: 15lb
    Chest press: 15lb *each hand*
    Laying around the world: 5lb *each hand*
    Tricep dips 
    Pushups 
    Suitcase crunches: 10lb
    Side plank with rotation: 5lb  
    Mountain climbers 

    Workout 

  • Wednesday

    * NEW * 56 Min Legs & Core

    Bulgarian split squats: 30lb
    Rdl's: 30lb *each hand*
    Reverse lunges: 15lb * each hand* (or 20;s)
    Curtsy + squat + curtsy: one 20lb
    Banded in and outs
    Banded step backs 
    Deadbugs
    Alt leg lifts 
    Bicycles 
    Rotating plank 

    Workout 

  • Thursday

    * NEW * 47 Min Back, Shoulders, Biceps & Core

    Single arm supported rows: 20lb
    Bicep curl to overhead press: 15lb *each hand*
    Bent-over reverse flys + Bent over forward raise (superset): 8lb
    Arnold press: 15lb

    A's + Side plank with rotation (superset)
    Russian twist: A's - 10lb // Side Plank: 6lb

    Mountain climbers 

    Rotating plank 

    Workout 

Week Thirteen // 06.02.25

  • Monday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 30lb
    Rdl's: 25lb
    Reverse lunges: 20lb *each hand* (this is intentional)
    Banded glute bridge w/ abduction
    Hip thrusts
    Banded in and outs
    Banded clamshells 

    Core

    • Alt v-ups 
    • Pike toe reaches 
    • Deadbugs
    • High plank 
    Workout 

  • Tuesday

    * NEW * 43 Min Back, Biceps & Core Superset

    Bent-over rows: 20lb * each hand*
    Bent-over forward raise: 10lb
    Bicep curl: 15lb
    Bent-over reverse flys: 8lb *each hand* 
    Lateral bicep curl: 7lb *each hand*
    A's: 10lb
    Forward press: 8lb
    Side plank with rotation 
    Alt leg lift 
    Reverse crunches

    Workout 

  • Wednesday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 60lb
    Bulgarian split squats: 30lb 
    Rdl's: 25lb *each hand*
    Goblet squats: 25lb
    Elevated glute bridge: 25lb 
    Banded glute burner 
    Mountain climbers 
    Spiders  

    Workout 

  • Thursday

    * NEW * 29 Min Upper Body Push

    Arnold press: 15lb *each hand*
    Chest press: 20lb *each hand* from the ground
    Close grip chest press: 10lb *each hand* from the ground
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

Week Fourteen // 06.09.25

  • Monday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 60lb
    Bulgarian split squats: 30lb 
    Rdl's: 25lb *each hand*
    Goblet squats: 25lb
    Elevated glute bridge: 25lb 
    Banded glute burner 
    Mountain climbers 
    Spiders  

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Push

    Arnold press: 15lb *each hand*
    Chest press: 20lb *each hand* from the ground
    Close grip chest press: 10lb *each hand* from the ground
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

  • Wednesday

    * NEW * 49 Min Lower Body Pyramid

    Bulgarian split squats: 30lb
    Rdls: 20lb
    Goblet squats with a pulse: 25lb
    Reverse lunges: 20lb 
    Banded in and outs 
    Alt v-ups 

    Workout 

  • Thursday

    * NEW * 47 Min Back, Shoulders, Biceps & Core

    Single arm supported rows: 20lb
    Bicep curl to overhead press: 15lb *each hand*
    Bent-over reverse flys + Bent over forward raise (superset): 8lb
    Arnold press: 15lb

    A's + Side plank with rotation (superset)
    Russian twist: A's - 10lb // Side Plank: 6lb

    Mountain climbers 

    Rotating plank 

    Workout 

Week Fifteen // 06.16.25

  • Monday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 30lb
    Rdl's: 30lb
    Reverse lunges: 20lb *each hand*
    Banded glute bridge w/ abduction
    Hip thrusts
    Banded in and outs
    Banded clamshells 

    Core

    • Alt v-ups 
    • Pike toe reaches 
    • Deadbugs
    • High plank 
    Workout 

  • Tuesday

    * NEW * 43 Min Back, Biceps & Core Superset

    Bent-over rows: 20lb * each hand*
    Bent-over forward raise: 10lb
    Bicep curl: 15lb
    Bent-over reverse flys: 8lb *each hand* 
    Lateral bicep curl: 7lb *each hand*
    A's: 10lb
    Forward press: 8lb
    Side plank with rotation 
    Alt leg lift 
    Reverse crunches

    Workout 

  • Wednesday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 60lb
    Bulgarian split squats: 30lb 
    Rdl's: 25lb *each hand*
    Goblet squats: 30lb
    Elevated glute bridge: 25lb 
    Banded glute burner 
    Mountain climbers 
    Spiders  

    Workout 

  • Thursday

    * NEW * 29 Min Upper Body Push

    Arnold press: 20lb *each hand*
    Chest press: 25lb *each hand* from the ground
    Close grip chest press: 10lb *each hand* from the ground
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

Week Sixteen // 06.23.25 - Deload Week

  • Monday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 30lb
    Bulgarian split squats: 15lb 
    Rdl's: 15lb *each hand*
    Goblet squats: 15lb
    Elevated glute bridge: 10lb 
    Banded glute burner 
    Mountain climbers 
    Spiders  

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Push

    Arnold press: 8 or 10lb *each hand*
    Chest press: 10lb *each hand* from the ground
    Close grip chest press: 8lb *each hand* from the ground
    Forward press: 5lb
    Inchworm into pushup 
    Sit-up with oh press: 5lb
    Pike toe-reaches: 8lb

    Workout 

  • Wednesday

    * NEW * 49 Min Lower Body Pyramid

    Bulgarian split squats: 15lb
    Rdls: 10lb
    Goblet squats with a pulse: 10lb
    Reverse lunges: 10lb 
    Banded in and outs 
    Alt v-ups 

    Workout 

  • Thursday

    * NEW * 47 Min Back, Shoulders, Biceps & Core

    Single arm supported rows: 10lb
    Bicep curl to overhead press: 8lb *each hand*
    Bent-over reverse flys + Bent over forward raise (superset): 5lb
    Arnold press: 8lb *each hand*

    A's + Side plank with rotation (superset)
    Russian twist: A's - 5lblb // Side Plank: 5lb

    Mountain climbers 
    Rotating plank 

    Workout 

Week Seventeen // 06.30.25 // Phase Two

  • Monday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 60lb
    Bulgarian split squats: 30lb 
    Rdl's: 25lb *each hand*
    Goblet squats: 25lb
    Elevated glute bridge: 25lb 
    Banded glute burner 
    Mountain climbers 
    Spiders  

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Push

    Arnold press: 15lb *each hand*
    Chest press: 20lb *each hand* from the ground
    Close grip chest press: 10lb *each hand* from the ground
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

  • Wednesday

    * NEW * 49 Min Lower Body Pyramid

    Bulgarian split squats: 30lb
    Rdls: 25lb
    Goblet squats with a pulse: 25lb
    Reverse lunges: 20lb 
    Banded in and outs 
    Alt v-ups 

    Workout 

  • Thursday

    * NEW * 47 Min Back, Shoulders, Biceps & Core

    Single arm supported rows: 20lb
    Bicep curl to overhead press: 15lb *each hand*
    Bent-over reverse flys + Bent over forward raise (superset): 8lb
    Arnold press: 15lb

    A's + Side plank with rotation (superset)
    Russian twist: A's - 10lb // Side Plank: 6lb

    Mountain climbers 

    Rotating plank 

    Workout 

Week Eighteen // 07.07.25 // Phase Two *three days w/ option for 4th day of HIIT*

  • Monday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 30lb
    Rdl's: 30lb
    Reverse lunges: 20lb *each hand*
    Banded glute bridge w/ abduction
    Hip thrusts
    Banded in and outs
    Banded clamshells 

    Core

    • Alt v-ups 
    • Pike toe reaches 
    • Deadbugs
    • High plank 
    Workout 

  • Tuesday

    * NEW * 36 Min Chest, Shoulders, Triceps & Core

    Arnold Press: 15lb *each hand*  
    Tricep overhead extension: 15lb
    Chest press: 15lb *each hand*
    Laying around the world: 5lb *each hand*
    Tricep dips 
    Pushups 
    Suitcase crunches: 10lb
    Side plank with rotation: 5lb  
    Mountain climbers 

    Workout 

  • Wednesday

    * NEW * 36 Min Full Body Strength & Sculpt

    Db bench squat: 25lb
    Arnold press: 15lb *each hand*
    Skiier: 5lb *each hand*
    Tricep overhead extension: 15lb   
    Bear crawls
    Alt V-ups  

    Workout 

  • Thursday

    * NEW * 26 Min Weighted Full Body HIIT

    Weighted burpess: 15lb *each hand*
    Dumbell KB swing into oferhead reverse lunge: 10lb
    Weighted boxing: 5lb *each hand* 
    Tricep dips 
    Alt V-Ups 

    Workout 

Week Nineteen // 07.14.25 // Phase Two

  • Monday

    * NEW * 41 Min Lower Body Sculpt

    Banded squats  
    Bulgarian split squats: 25lb
    Hip thrust: 60lb
    Reverse lunges: 15/20lb *each hand*
    Goblet squat w/ a pulse: 20lb
    Plank tap outs + bear walk-ins 

    Workout 

  • Tuesday

    35 Min Arms, Back & Core

    Single arm supported row: 20lb
    Bent over reverse flys: 8lb
    Kneeling arnold press: 15lbs
    Kneeling tricep overhead extension: 15lb
    Side plank w/ dip plus rotation: 8lb 
    Russian twist combo 

    Workout 

  • Wednesday

    * NEW * 42 Min Full Body Superset

    Goblet squat: 20lb
    Rdl: 20lb *each hand*
    Shouler press: 15lb *each hand*
    Bent-over row: 15lb
    Bent-ver flys: 5lb
    Tricep overhead extension: 20lb 
    Banded leg burner 
    Dead bugs, alt leg lifts + bicycles 

    Workout 

  • Thursday

    * NEW * 24 Min Full Body HIIT

    Burpees
    Speed skaters
    Tricep dips 
    Kick throughs  

    Workout 

Week Twenty // 07.21.25 // Phase Two

  • Monday

    * NEW * 49 Min Lower Body Pyramid

    Bulgarian split squats: 25lb
    Rdls: 25lb *each hand*
    Goblet squats with a pulse: 25lb
    Reverse lunges: 15lb * each hand*
    Banded in and outs 
    Alt v-ups 

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Push

    Arnold press: 15lb *each hand*
    Chest press: 20lb *each hand* from the ground
    Close grip chest press: 10lb *each hand* from the ground
    Forward press: 8lb
    Inchworm into pushup 
    Sit-up with oh press: 15lb
    Pike toe-reaches: 15lb

    Workout 

  • Wednesday

    * NEW * 36 Min Full Body Strength & Sculpt

    Db bench squat: 25lb
    Arnold press: 15lb *each hand*
    Skiier: 5lb *each hand*
    Tricep overhead extension: 15lb   
    Bear crawls
    Alt V-ups  

    Workout 

  • Thursday

    * NEW * 26 Min Weighted Full Body HIIT

    Weighted burpess: 15lb *each hand*
    Dumbell KB swing into oferhead reverse lunge: 10lb
    Weighted boxing: 5lb *each hand* 
    Tricep dips 
    Alt V-Ups 

    Workout