Takiyah's Program

Week One // Luteal Phase - 03.03.25

  • Monday

    35 Min Lower Body Burn

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

    Workout 

  • Tuesday

    35 Min Arms, Back & Core

    Single arm supported row: 15lbs
    Bent over reverse flys: 5lb
    Arnold press: 10lbs
    Tricep overhead extension: 15lbs  
    Side plank with dip plus rotation 
    Russian twist combo 

    Workout 

  • Thursday

    21 Min Hamstrings, Glutes & Core

    Elevated glute bridges: 20lb
    Bulgarian split squats: 15lb
    B-stance Rdls: 15lb
    Plank pull-throughs: 10lb
    Crunches 

    Workout 

  • Saturday

    23 Min Standing Shoulders, Arms & Core

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

    Workout 

Week One Nutrition

Week Two // 03.10.25

  • Monday

    * NEW * 40 Min Lower Body Burn

    Banded donkey
    Goblet squats: 20lb
    Bulgarian split squats: 15lb
    Rdl's: 15lb *unless you have the 20"s
    Curtsy lunges: 15lb
    Banded in and outs + tap back

    Workout 

  • Tuesday

    * NEW * 18 Min Standing Shoulders, Arms & Core

    Arnold press: 10lb
    Lateral raise to forward: 5lb
    Tricep overhead extensions: 15lb
    Lateral bicep curls: 5lb
    Standing weight cross body crunches: 5lb

    Workout 

  • Thursday

    18 Min Legs & Core // 3 Sets

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

    Workout 

  • Saturday

    * NEW * 30 Min No Jumping Full Body HIIT

    Reverse lunge with knee drive: 15lb
    Push-up releases
    Squat to press: 10lb
    Kick throughs
    Sit up with overhead extension + a press: 10lb
    Alt v-ups

    Workout 

Week Three // 03.17.25

  • Monday

    * NEW * 45 Min Heavy Lower Body

    Goblet squat: 20lb
    Bulgarian split squat: 20lb
    Elevated glute bridge: 20lb
    Reverse lunge: 15lb. *each hand*
    Banded in and outs 
    Plank tap out

    Workout 

  • Tuesday

    * NEW * 35 Min Upper Body Sculpt

    Bent over rows: 10lb *each hand*
    Arnold press: 10lb
    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 

  • Thursday

    * NEW * 36 Min Lower Body

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

    Workout 

  • Saturday

    * NEW * 33 Min Full Body Power

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

    Workout 

Week Four // 03.24.25

  • Monday

    * NEW * 41 Min Lower Body Sculpt

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

    Workout 

  • Tuesday

    * NEW * 35 Min Arms, Back & Core

    Single arm supported row: 15lbs
    Bent over reverse flys: 5lb
    Arnold press: 10lbs
    Tricep overhead extension: 15lbs  
    Side plank with dip plus rotation 
    Russian twist combo 

    Workout 

  • Thursday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 30lb
    Bulgarian split squats: 20lb
    Rdls: 15lb
    Squat pulses: 20lb
    Cross mountain climbers + cross mountain climbers 

    Workout 

  • Saturday

    * NEW * 17 Min Weighted Core + 45 Min

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

    Workout