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 armMake 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
CHALLENGE STABILITY BALL WORKOUT!
add this bonus workout if you are feeling challenged
OR
REST if your body needs it!
Glute Bridges on Stability Ball
5 sets - 20 reps
Hamstring Curl on Stability Ball
5 sets - 15 reps
Knee Tucks on Stability Ball
5 sets - as many as possible
Crunch on Stability Ball
5 sets - as many as possible- Glute Bridges on Stability Ball
5 sets - 20 reps - Hamstring Curl on Stability Ball
5 sets - 15 reps - Knee Tucks on Stability Ball
5 sets - as many as possible - Crunch on Stability Ball
5 sets - as many as possible