May 27, 2019

These workouts are designed to last around 45-50 minutes. If you only have 30 minutes or simply want to make them shorter, cut the sets in half or reduce by 1 or 2 if they are an odd number. Do what works for you!

Choose to workout whichever days you like, just make sure that you follow the workouts in order.

Make sure you warm up for a few minutes to reduce the risk of injury.

Step Up

Warm up - no weights - 2 rounds, 10 steps on each side

Barbell Squat

4 sets - 15 reps, 12 reps, 10 reps, 8 reps

Bulgarian Split Squat

3 sets - 10 reps

Leg Extension

8 sets - start with a light weight (about 50% of what you normally perform for 10 reps) and increase weight each set, performing as many reps as possible

Lying Hamstring Curl

3 sets - 12 reps, 12 reps, 10 reps

Cable Crunch

3 sets - 20 reps

Crunch on Stability Ball

3 sets - 10-15 reps

Step Up
Warm up - no weights - 2 rounds, 10 steps on each side
Barbell Squat
4 sets - 15 reps, 12 reps, 10 reps, 8 reps
Bulgarian Split Squat
3 sets - 10 reps
Leg Extension
8 sets - start with a light weight (about 50% of what you normally perform for 10 reps) and increase weight each set, performing as many reps as possible
Lying Hamstring Curl
3 sets - 12 reps, 12 reps, 10 reps
Cable Crunch
3 sets - 20 reps
Crunch on Stability Ball
3 sets - 10-15 reps

Upper Body

Wide Grip Lat Pulldown

4 sets - 12 reps, 10 reps, 10 reps, 8 reps DROPSET - reduce the weight after the last set and perform as many reps as possible

Alternating Incline DB Bench Press

3 sets - 10 reps

Close Grip DB Chest Press

3 sets - 10-12 reps

Chair Dips

2 sets - as many as possible SUPERSET (no rest in between) the next exercise

Push Up

2 sets - as many as possible

Renegade Row

2 sets - 10 reps each arm

Chest Supported Row Machine

3 sets - 10 reps

Wide Grip Lat Pulldown
4 sets - 12 reps, 10 reps, 10 reps, 8 reps DROPSET - reduce the weight after the last set and perform as many reps as possible
Alternating Incline DB Bench Press
3 sets - 10 reps
Close Grip DB Chest Press
3 sets - 10-12 reps
Chair Dips
2 sets - as many as possible SUPERSET (no rest in between) the next exercise
Push Up
2 sets - as many as possible
Renegade Row
2 sets - 10 reps each arm
Chest Supported Row Machine
3 sets - 10 reps

Upper Body

Seated DB Shoulder Press

4 sets - 10 reps, 10 reps, 8 reps, 8 reps

Military Press

3 sets - 10 reps, 10 reps, 8 reps

Cable Side Lateral Raise

3 sets - 12 reps each side

Front Shoulder Raise

3 sets - 10 reps

Bicep Curl EZ

3 sets - 10 reps

Alternating Hammer Curl

3 sets - 12 reps each arm

Make sure you are squeezing your bicep at the top of the exercise!

Cable Bicep Curl Single Arm

3 sets - 15 reps each arm

Seated DB Shoulder Press
4 sets - 10 reps, 10 reps, 8 reps, 8 reps
Military Press
3 sets - 10 reps, 10 reps, 8 reps
Cable Side Lateral Raise
3 sets - 12 reps each side
Front Shoulder Raise
3 sets - 10 reps
Bicep Curl EZ
3 sets - 10 reps
Alternating Hammer Curl
3 sets - 12 reps each arm
Cable Bicep Curl Single Arm
3 sets - 15 reps each arm

Legs and Abs

Dumbbell Walking Lunges

warm up - 2 sets - no weight, 30 steps total

Bench Hops

warm up - 2 sets - 20 hops total

Kettlebell Swing

3 sets - 15 reps

Kettlebell V Stance Straight Legged Deadlift

3 sets - 12 reps - Toe should be in line with heel of other foot

Static Lunge

3 sets - 15 reps each leg

Glute Kickback (Bent Knee)

3 sets - 12-15 reps each leg SUPERSET (no rest in between) next exercise

Wood Chop - Low To High

3 sets - 12 reps each side

Russian Twists

2 sets - 20 reps total

Hanging Knee Tuck

2 sets - 10-20 reps

Dumbbell Walking Lunges
warm up - 2 sets - no weight, 30 steps total
Bench Hops
warm up - 2 sets - 20 hops total
Kettlebell Swing
3 sets - 15 reps
Kettlebell V Stance Straight Legged Deadlift
3 sets - 12 reps - Toe should be in line with heel of other foot
Static Lunge
3 sets - 15 reps each leg
Glute Kickback (Bent Knee)
3 sets - 12-15 reps each leg SUPERSET (no rest in between) next exercise
Wood Chop – Low To High
3 sets - 12 reps each side
Russian Twists
2 sets - 20 reps total
Hanging Knee Tuck
2 sets - 10-20 reps

Upper Body

Reverse Grip Lat Pulldown

3 sets - 15 reps, 12 reps, 10 reps DROPSET - reduce the weight after the last set and perform as many reps as possible

Seated Bicep Curl EZ

3 sets - 10 reps, 10 reps, 8 reps DROPSET - reduce the weight after the last set and perform as many reps as possible

Skullcrusher EZ

3 sets - 10 reps, 10 reps, 8 reps DROPSET - reduce the weight after the last set and perform as many reps as possible

Standing 2 Arm Tricep Extension

3 sets - 15 reps, 12 reps, 10 reps DROPSET - reduce the weight after the last set and perform as many reps as possible

Seated Preacher Curl

3 sets - 12 reps, 10 reps, 8 reps DROPSET - reduce the weight after the last set and perform as many reps as possible

Standing Cable Row

2 sets - 15 reps DROPSET - reduce the weight after the last set and perform as many reps as possible

Alternating Cable Front Shoulder Raise

2 sets - 15 reps DROPSET - reduce the weight after the last set and perform as many reps as possible

Reverse Grip Lat Pulldown
3 sets - 15 reps, 12 reps, 10 reps DROPSET - reduce the weight after the last set and perform as many reps as possible
Seated Bicep Curl EZ
3 sets - 10 reps, 10 reps, 8 reps DROPSET - reduce the weight after the last set and perform as many reps as possible
Skullcrusher EZ
3 sets - 10 reps, 10 reps, 8 reps DROPSET - reduce the weight after the last set and perform as many reps as possible
Standing 2 Arm Tricep Extension
3 sets - 15 reps, 12 reps, 10 reps DROPSET - reduce the weight after the last set and perform as many reps as possible
Seated Preacher Curl
3 sets - 12 reps, 10 reps, 8 reps DROPSET - reduce the weight after the last set and perform as many reps as possible
Standing Cable Row
2 sets - 15 reps DROPSET - reduce the weight after the last set and perform as many reps as possible
Alternating Cable Front Shoulder Raise
2 sets - 15 reps DROPSET - reduce the weight after the last set and perform as many reps as possible