Takiyah's Program

Week Seven - Luteal Phase // 04.14.25

  • Monday

    * NEW * 33 Min Drop Set Legs

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

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Strength & Conditioning

    Single arm supported row: 20lbs
    Seated chest press: 10lb
    Bench tricep dips 
    Around the worlds: 5lbs *each hand
    Mountain climbers 

    Workout 

  • Thursday

    * NEW * 35 Min Full Body Strength & Conditioning

    Step ups + reverse lunges: 10lb *each hand
    Single arm supported rows: 20lb
    Skiiers: 5lb
    Push up releases 
    Kneeling rainbows: 10lb

    Workout 

  • Saturday

    * NEW * 33 Min Full Body Power

    Bench squats: 20lb
    Arnold press: 15lb *each hand*
    Bent over see-saw rows: 15lb *each hand*
    Snatches: 20lb
    Kneeling lateral rainbow: 10lb
    Alt v-ups

    Workout 

Week Eight - Period Week - 04.21.25

  • Monday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 30lb
    Bulgarian split squats: 15lb
    Rdls: 15lb
    Squat pulses: 15lb
    Cross mountain climbers + cross mountain climbers (swap these w/ crunches if the mountain climbers are a lot)

    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: 8lb
    Seated tricep overhead extensions: 15lb

    Workout 

  • Thursday

    * NEW * 37 Min Pre-Period Full Body

    Reverse lunge: 10lb *each hand* 
    Goblet squat: 20lb
    Bent-over reverse flys: 5lb *each hand*
    Dumbbell bent-over forward raise: 8lb
    Basic crunch  

    Workout 

  • Saturday

    * NEW * 27 Min Full Body Strength

    Banded donkeys
    Bulgarian Split Squats: 15lb
    Single arm supported bent-over row: 15lb
    Lateral lunge to overhead press: 10lb
    Military pushup with a chair 

    Workout 

Week Nine - 04.28.25

  • Monday

    * NEW * 44 Min Lower Body Strength & Conditioning

    Strength

    Bulgarian split squats: 20lb
    Hip thrusts: 30lb
    Reverse lunges: 15lb *each hand*

    Conditioning

    Curtsy lunges 
    Jump squats 
    Skater lunges

    Workout 

  • Tuesday

    35 Min Arms, Back & Core

    Single arm supported row: 15lbs
    Bent over reverse flys: 6lb
    Arnold press: 15lbs
    Tricep overhead extension: 20lbs  
    Side plank with dip plus rotation 
    Russian twist combo: 10lb

    Workout 

  • Thursday

    * NEW * 33 Min Drop Set Legs

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

    Workout 

  • Saturday

    * NEW * 24 Min Full Body HIIT

    Burpees
    Speed skaters
    Tricep dips 
    Kick throughs  

    Workout 

Week Ten - 05.05.25

  • Monday

    * NEW * 49 Min Lower Body Pyramid

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

    Workout 

  • Tuesday

    * NEW * 29 Min Upper Body Strength & Conditioning

    Single arm supported row: 20lbs
    Seated chest press: 15lb
    Bench tricep dips 
    Around the worlds: 5lbs *each hand
    Mountain climbers 

    Workout 

  • Thursday

    * NEW * 44 Min Lower Body Burn

    Step-ups into reverse lunge: 10lb *each hand*
    Hip thrust: 30lb
    Bulgarian split squats: 30lb
    Elevated glute bridge: 30lb
    Goblet squat w/ a pulse: 30lb
    Cross body crunches

    Workout 

  • Saturday

    * NEW * 26 Min Weighted Full Body HIIT

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

    Workout 

Week Eleven - Luteal Phase // 05.12.25

  • Monday

    * NEW * 33 Min Drop Set Legs

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

    Workout 

  • Tuesday

    * NEW * 19 Min Seated Upper Body

    Seated arnold press: 15lb *each hand* 
    Seated bent over flys: 5lb *each hand*
    Seated around the world: 5lb *each hand* 
    Seated forward press to steering wheels: 8lb
    Seated tricep overhead extensions: 15lb

    Workout 

  • Thursday

    * NEW * 35 Min Luteal Phase Full Body

    Bench squats: 20lb
    Reverse lunges: 15lb *each hand*
    Arnold press: 14lb *each hand*
    Tricep overhead extensions: 15lb
    Reverse crunches 
    Pike toe reaches 

    Workout 

  • Saturday

    * NEW * 37 Min Pre-Period Full Body

    Reverse lunge: 15lb *each hand* 
    Goblet squat: 30lb
    Bent-over reverse flys: 8lb *each hand*
    Dumbbell bent-over forward raise: 8lb
    Basic crunch  

    Workout 

Week Twelve // 05.19.25

  • Monday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 30lb
    Bulgarian split squats: 20lb
    Rdls: 15lb *each hand*
    Squat pulses: 20lb
    Cross mountain climbers + cross mountain climbers (swap these w/ crunches if the mountain climbers are a lot)

    Workout 

  • Tuesday

    * NEW * 30 Min Upper Body Push & Pull

    Single arm supported rows: 20lb
    Bench chest press: 15lb * each hand*
    Tricep overhead extension: 15lb
    Reverse bent-over flys: 6lb
    Arnold press: 12lb or 15lb *each hand*
    Mountain climbers

    Workout 

  • Thursday

    * 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 

  • Saturday

    * NEW * 37 Min Pre-Period Full Body

    Reverse lunge: 15lb *each hand* 
    Goblet squat: 30lb
    Bent-over reverse flys: 8lb *each hand*
    Dumbbell bent-over forward raise: 8lb
    Basic crunch  

    Workout 

Week Thirteen // 05.26.25 - Phase Two

  • Monday

    * NEW * 55 Min Lower Body - Glutes and Hamstrings

    Bulgarian split squats: 25lb
    Goblet squats: 20lb
    Rdl's: 20lb *each hand*
    Reverse lunges: 15lb *each hand*
    Elevated glute bridges: 20lb
    Banded in and outs  

    Workout 

  • Tuesday

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

    Single arm supported rows: 20lb 
    Bicep curl to overhead press: 12lb *each hand*
    Bent-over reverse flys + Bent over forward raise (superset): 7lb
    Arnold press: 15lb
    A's + Side plank with rotation (superset)
    A's: 10lb - Side plank: 6lb
    Russian twist
    Mountain climbers 
    Rotating plank 

    Workout 

  • Thursday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 25lb
    Rdl's: 20lb *each hand*
    Reverse lunges: 15lb *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 

  • Saturday

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

    Arnold Press: 15lb  
    Tricep overhead extension: 15lb
    Chest press: 15lb *each hand*
    Laying around the world: 5lb *each hand*
    Tricep dips 
    Pushups 
    Suitcase crunches: 6lb
    Side plank with rotation: 6lb 
    Mountain climbers 

    Workout 

Week Fourteen // 06.02.25 - Phase Two

  • Monday

    * NEW * 55 Min Lower Body - Glutes and Hamstrings

    Bulgarian split squats: 25lb
    Goblet squats: 20lb
    Rdl's: 20lb *each hand*
    Reverse lunges: 15lb *each hand*
    Elevated glute bridges: 20lb
    Banded in and outs  

    Workout 

  • Tuesday

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

    Single arm supported rows: 20lb 
    Bicep curl to overhead press: 12lb *each hand*
    Bent-over reverse flys + Bent over forward raise (superset): 7lb
    Arnold press: 15lb
    A's + Side plank with rotation (superset)
    A's: 10lb - Side plank: 6lb
    Russian twist
    Mountain climbers 
    Rotating plank 

    Workout 

  • Thursday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 25lb
    Rdl's: 20lb *each hand*
    Reverse lunges: 15lb *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 

  • Saturday

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

    Arnold Press: 15lb  
    Tricep overhead extension: 15lb
    Chest press: 15lb *each hand*
    Laying around the world: 5lb *each hand*
    Tricep dips 
    Pushups 
    Suitcase crunches: 6lb
    Side plank with rotation: 6lb 
    Mountain climbers 

    Workout 

Week Fifteen // 06.09.25 - Phase Two

  • Monday

     NEW * 59 Min Heavy Hamstrings & Glutes


    Hip thrusts: 30lb
    Bulgarian split squats: 20lb
    Rdl's: 20lb *each hand*
    Goblet squats: 20lb
    Elevated glute bridge: 20lb 
    Banded glute burner 
    Mountain climbers 
    Spiders 

    Workout 

  • Tuesday

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

    Arnold Press: 15lb  
    Tricep overhead extension: 15lb
    Chest press: 15lb *each hand*
    Laying around the world: 5lb *each hand*
    Tricep dips 
    Pushups 
    Suitcase crunches: 6lb
    Side plank with rotation: 6lb 
    Mountain climbers 

    Workout 

  • Thursday

    * NEW * 56 Min Legs & Core

    Bulgarian split squats: 25lb
    Rdl's: 20lb *each hand*
    Reverse lunges: 15lb *each hand*
    Curtsy + squat + curtsy: 20lb
    Banded in and outs
    Banded step backs 
    Deadbugs
    Alt leg lifts 
    Bicycles 
    Rotating plank 

    Workout 

  • Saturday

    * NEW * 43 Min Back, Biceps & Core Superset

    Bent-over rows: 20lb
    Bent-over forward raise: 10lb 
    Bicep curl: 15lb
    Bent-over reverse flys: 6lb 
    Lateral bicep curl: 5lb
    A's: 10lb
    Forward press: 5lb
    Side plank with rotation: 5lb 
    Alt leg lift 
    Reverse crunches

    Workout 

Week Sixteen // 06.19.25 - Phase Two

  • Monday

     NEW * 59 Min Heavy Hamstrings & Glutes


    Hip thrusts: 30lb
    Bulgarian split squats: 20lb
    Rdl's: 20lb *each hand*
    Goblet squats: 20lb
    Elevated glute bridge: 20lb 
    Banded glute burner 
    Mountain climbers 
    Spiders 

    Workout 

  • Tuesday

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

    Arnold Press: 15lb  
    Tricep overhead extension: 15lb
    Chest press: 15lb *each hand*
    Laying around the world: 5lb *each hand*
    Tricep dips 
    Pushups 
    Suitcase crunches: 6lb
    Side plank with rotation: 6lb 
    Mountain climbers 

    Workout 

  • Thursday

    * NEW * 56 Min Legs & Core

    Bulgarian split squats: 25lb
    Rdl's: 20lb *each hand*
    Reverse lunges: 15lb *each hand*
    Curtsy + squat + curtsy: 20lb
    Banded in and outs
    Banded step backs 
    Deadbugs
    Alt leg lifts 
    Bicycles 
    Rotating plank 

    Workout 

  • Saturday

    * NEW * 43 Min Back, Biceps & Core Superset

    Bent-over rows: 20lb
    Bent-over forward raise: 10lb 
    Bicep curl: 15lb
    Bent-over reverse flys: 6lb 
    Lateral bicep curl: 5lb
    A's: 10lb
    Forward press: 5lb
    Side plank with rotation: 5lb 
    Alt leg lift 
    Reverse crunches

    Workout 

Week Seventeen // 06.23.25 - Phase Two - Deload Week

  • Monday

     * NEW * 56 Min Legs & Core

    Bulgarian split squats: 15lb
    Rdl's: 15lb *each hand*
    Reverse lunges: 10lb *each hand* 
    Curtsy + squat + curtsy: 10lb
    Banded in and outs
    Banded step backs 
    Deadbugs
    Alt leg lifts
    Bicycles 
    Rotating plank 

    Workout 

  • Tuesday

    * NEW * 43 Min Back, Biceps & Core Superset

    Bent-over rows: 10lb
    Bent-over forward raise: 8lb 
    Bicep curl: 8lb
    Bent-over reverse flys: 5lb 
    Lateral bicep curl: 5lb
    A's: 5lb
    Forward press: 5lb
    Side plank with rotation: 5lb 
    Alt leg lift 
    Reverse crunches

    Workout 

  • Thursday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 10lb
    Rdl's: 10lb *each hand*
    Reverse lunges: 10lb *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 

  • Saturday

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

    Arnold Press: 8lb  
    Tricep overhead extension: 10lb
    Chest press: 8lb *each hand*
    Laying around the world: 3lb *each hand*
    Tricep dips 
    Pushups 
    Suitcase crunches: 5lb
    Side plank with rotation: 5lb 
    Mountain climbers 

    Workout 

Week Eighteen // 06.30.25 - Phase Two

  • Monday

     * NEW * 56 Min Legs & Core

    Bulgarian split squats: 30lb
    Rdl's: 25lb *each hand*
    Reverse lunges: 20lb *each hand* 
    Curtsy + squat + curtsy: 20lb
    Banded in and outs
    Banded step backs 
    Deadbugs
    Alt leg lifts
    Bicycles 
    Rotating plank 

    Workout 

  • Tuesday

    * NEW * 43 Min Back, Biceps & Core Superset

    Bent-over rows: 20lb
    Bent-over forward raise: 10lb 
    Bicep curl: 15lb
    Bent-over reverse flys: 8lb 
    Lateral bicep curl: 7lb
    A's: 10lb
    Forward press: 7lb
    Side plank with rotation: 5lb 
    Alt leg lift 
    Reverse crunches

    Workout 

  • Thursday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 30lb
    Rdl's: 25lb *each hand*
    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 

  • Saturday

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

    Arnold Press: 15lb  
    Tricep overhead extension: 20lb
    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 

Week Nineteen // 07.07.25 - Phase Two

  • Monday

     * NEW * 56 Min Legs & Core

    Bulgarian split squats: 30lb
    Rdl's: 25lb *each hand*
    Reverse lunges: 20lb *each hand* 
    Curtsy + squat + curtsy: 20lb
    Banded in and outs
    Banded step backs 
    Deadbugs
    Alt leg lifts
    Bicycles 
    Rotating plank 

    Workout 

  • Tuesday

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

    Arnold Press: 15lb  
    Tricep overhead extension: 20lb
    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 

  • Thursday

    * NEW * 49 Min Lower Body Pyramid

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

    Workout 

  • Saturday

    * NEW * 43 Min Back, Biceps & Core Superset

    Bent-over rows: 20lb
    Bent-over forward raise: 10lb 
    Bicep curl: 15lb
    Bent-over reverse flys: 8lb 
    Lateral bicep curl: 7lb
    A's: 10lb
    Forward press: 7lb
    Side plank with rotation: 5lb 
    Alt leg lift 
    Reverse crunches

    Workout 

Week Twenty // 07.14.25 - Phase Two

  • Monday

     * NEW * 56 Min Legs & Core

    Bulgarian split squats: 30lb
    Rdl's: 25lb *each hand*
    Reverse lunges: 20lb *each hand* 
    Curtsy + squat + curtsy: 20lb
    Banded in and outs
    Banded step backs 
    Deadbugs
    Alt leg lifts
    Bicycles 
    Rotating plank 

    Workout 

  • Tuesday

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

    Arnold Press: 15lb  
    Tricep overhead extension: 20lb
    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 

  • Thursday

    * NEW * 49 Min Lower Body Pyramid

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

    Workout 

  • Saturday

    * NEW * 43 Min Back, Biceps & Core Superset

    Bent-over rows: 20lb
    Bent-over forward raise: 10lb 
    Bicep curl: 15lb
    Bent-over reverse flys: 8lb 
    Lateral bicep curl: 7lb
    A's: 10lb
    Forward press: 7lb
    Side plank with rotation: 5lb 
    Alt leg lift 
    Reverse crunches

    Workout 

Week Twenty One // 07.21.25 - Phase Two

  • Monday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 30lb
    Rdl's: 25lb *each hand*
    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

    35 Min Arms, Back & Core

    Single arm supported row: 15lbs
    Bent over reverse flys: 6lb
    Arnold press: 15lbs
    Tricep overhead extension: 20lbs  
    Side plank with dip plus rotation 
    Russian twist combo: 10lb

    Workout 

  • Thursday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 30lb
    Bulgarian split squats: 30lb
    Rdls: 25lb *each hand*
    Squat pulses: 20lb
    Cross mountain climbers + cross mountain climbers (swap these w/ crunches if the mountain climbers are a lot)

    Workout 

  • Saturday

    * NEW * 35 Min Full Body Strength & Conditining

    Step ups + reverse lunges: 10lb *each hand*
    Single arm supported rows: 20lb
    Skiiers: 5lb *each hand*
    Push up releases 
    Kneeling rainbows: 10lb

    Workout