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