Steph's Program

Week One // 05.05.25

  • Monday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 20lb
    Bulgarian split squats: 10lb
    Rdls: 10lb *each hand*
    Squat pulses: 15lb
    Cross mountain climbers + cross mountain climbers 

    Workout 

  • Tuesday

    * NEW * 35 Min Arms, Back & Core

    Single arm supported row: 10lb
    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 * 36 Min Lower Body

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

    Workout 

  • Friday

    * NEW * 19 Min Seated Upper Body

    Seated arnold press: 8lb *each hand*
    Seated bent over flys: 5lb *each hand*
    Seated around the world: 5lb *each hand
    Seated forward press to steering wheels: 5lb 
    Seated tricep overhead extensions: 10llb

    Workout 

  • Saturday

    * NEW * 36 Min Full Body Strength & Sculpt

    Db bench squat
    Arnold press
    Skiier  
    Tricep overhead extension   
    Bear crawls
    Alt V-ups  

    Workout 

Week Two // Luteal Phase - 05.12.25

  • Monday

    * NEW * 40 Min Lower Body Burn

    Banded donkey
    Goblet squats: 15lb
    Bulgarian split squats: 10lb
    Rdl's: 10lbs *each hand*
    Curtsy lunges: 10lb *each hand*
    Banded in and outs + tap back

    Workout 

  • Tuesday

    * NEW * 31 Min Back, Shoulders & Core

    Bent-over rows: 8lb *each hand* 
    Bent-over reverse flys: 5lb *each hand
    Bent-over forward raise: 8lb
    Arnold press: 8lb *each hand*
    Kneeling rainbows: 8lb  
    Weighted pike toe reaches: 8lb

    Workout 

  • Thursday

    * NEW * 21 Min Legs, Lower Back & Core

    Banded single leg glute bridge   
    Kneeling banded leg lifts 
    Static lunge: 8lb *each hand* 
    Heel taps 
    Leg Lifts 
    Crunches with extensions 

    Workout 

  • Friday

    * NEW * 35 Min Luteal Phase Full Body

    Bench squats: 20lb  
    Reverse lunges: 10lb *each hand*
    Arnold press: 8lb *each hand*
    Tricep overhead extensions: 10lb
    Reverse crunches 
    Pike toe reaches 

    Workout 

  • Saturday

    * NEW * 37 Min Pre-Period Full Body

    Reverse lunge: 1olb *each hand*
    Goblet squat: 15lb
    Bent-over reverse flys: 5lb *each hand*
    Dumbbell bent-over forward raise: 8lb 
    Basic crunch  

    Workout 

Week Three // Period Week - 05.19.25

  • Monday

    * NEW * 33 Min Drop Set Legs

    Bulgarian split squat: 15lb
    Hip thrusts: 15lb
    Goblet squat: 15lb
    Rdls: 15lb *each hand*
    Banded in and outs + banded step backs

    Workout 

  • Tuesday

    * NEW * 19 Min Seated Upper Body

    Seated arnold press: 10lb *each hand*
    Seated bent over flys: 5lb *each hand*
    Seated around the world: 5lb *each hand
    Seated forward press to steering wheels: 5lb 
    Seated tricep overhead extensions: 10llb

    Workout 

  • Thursday

    25 Min Banded Legs & Glutes

    Banded glute bridge with abduction
    Banded donkeys
    Banded clamshells 
    Banded side & back steps
    Banded lateral walks

    Workout 

  • Friday

    * NEW * 35 Min Luteal Phase Full Body

    Bench squats: 20lb  
    Reverse lunges: 10lb *each hand*
    Arnold press: 8lb *each hand*
    Tricep overhead extensions: 10lb
    Reverse crunches 
    Pike toe reaches 

    Workout 

  • Saturday

    * NEW * 37 Min Pre-Period Full Body

    Reverse lunge: 1olb *each hand*
    Goblet squat: 15lb
    Bent-over reverse flys: 5lb *each hand*
    Dumbbell bent-over forward raise: 8lb 
    Basic crunch  

    Workout 

Week Four // 05.26.25

  • Monday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 25lb
    Bulgarian split squats: 15lb
    Rdls: 15lb *each hand*
    Squat pulses: 20lb
    Cross mountain climbers + cross mountain climbers 

    Workout 

  • Tuesday

    * NEW * 35 Min Arms, Back & Core

    Single arm supported row: 15lb
    Bent over reverse flys: 6lb *each hand*
    Arnold press: 10lb *each hand*
    Tricep overhead extension: 15lb
    Side plank with dip plus rotation 
    Russian twist combo 

    Workout 

  • Thursday

    * NEW * 40 Min Lower Body Burn

    Banded donkey
    Goblet squats: 20lb
    Bulgarian split squats: 15lb
    Rdl's: 15lb *each hand*
    Curtsy lunges: 12lb *each hand*
    Banded in and outs + tap back

    Workout 

  • Friday

    * NEW * 31 Min Upper Body Pull

    Bench renegade rows: 12lb *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 

  • Saturday

    * NEW * 35 Min Full Body Strength & Conditining

    Step ups + reverse lunges: 10lb *each hand* 
    Single arm supported rows: 15lb
    Skiiers: 5lb
    Push up releases
    Kneeling rainbows: 10lb 

    Workout 

Week Five // 06.02.25

  • Monday

    * NEW * 44 Min Hamstrings & Glutes

    Banded squats with alt lateral leg raise  
    Bulgarian split squat: 15lb
    Rdl + goblet squat: 20lb
    Hip thrusts: 25lb
    Banded in and outs 
    Banded tap back 

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Push

    Arnold press: 12lb *each hand*
    Chest press: 10lb *each hand*
    Close grip chest press: 10lb *each hand*
    Forward press: 6lb
    Inchworm into pushup 
    Sit-up with oh press: 10lb
    Pike toe-reaches  

    Workout 

  • Thursday

    * NEW * 41 Min Lower Body Sculpt

    Banded squats  
    Bulgarian split squats: 15lb
    Hip thrust: 25lb
    Reverse lunges: 12lb *each hand*
    Goblet squat w/ a pulse: 20lb
    Plank tap outs + bear walk-ins 

    Workout 

  • Friday

    * NEW * 35 Min Upper Body Sculpt

    Bent over rows: 12lb * each hand*
    Arnold press: 12lb *each hand*
    Tricep overhead extension: 15lb
    Serve the platter: 6lb * each hand*
    Kneeling lateral rainbow
    Laying around the world with alt leg lift: 5lb *each hand*
    Tuck crunches with extension

    Workout 

  • Saturday

    * NEW * 26 Min Weighted Full Body HIIT

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

    Workout 

Week Six // 06.09.25

  • Monday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 20lb
    Rdl's: 15lb *each hand*
    Reverse lunges: 15lb *each hand*
    Banded glute bridge w/ abduction
    Hip thrusts: 30lb
    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: 12lb *each hand*
    Tricep overhead extension: 15lb
    Chest press: 10lb *each hand* 
    Laying around the world: 5lb
    Tricep dips 
    Pushups 
    Suitcase crunches: 8lb
    Side plank with rotation: 5lb 
    Mountain climbers 

    Workout 

  • Thursday

    * NEW * 55 Min Lower Body - Glutes and Hamstrings

    Bulgarian split squats: 15lb
    Goblet squats: 20lb
    Rdl's: 15lb *each hand*
    Reverse lunges: 15lb *each hand*
    Elevated glute bridges: 20lb
    Banded in and outs 

    Workout 

  • Friday

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

    Single arm supported rows: 15lb
    Bicep curl to overhead press: 12lb *each hand*
    Bent-over reverse flys: 5lb *each hand* + Bent over forward raise (superset): 8lb
    Arnold press: 12lb *each hand*
    A's: 10lb + Side plank with rotation (superset): 5lb
    Russian twist
    Mountain climbers 
    Rotating plank 

    Workout 

  • Saturday

    * NEW * 35 Min Full Body Strength & Conditining

    Step ups + reverse lunges: 10lb *each hand*
    Single arm supported rows: 15lb
    Skiiers: 5lb
    Push up releases 
    Kneeling rainbows  

    Workout