Weekly Workouts

Please read up on what you'll need and learn these terms before beginning any of my written workouts:

The 4 Routine Focuses


1.    Upper Body Lift


2.    Lower Body Lift


3.    Bodyweight HIIT & Abs

4.    Full Body Lift


 

Upper Body Lift 


Equipment Needed:
1.    Bench
2.    Dumbbells

Cycle #1

Tricep Push Ups
3 sets x AMRAP


One Arm Neutral Grip Rows
3 sets x 15,10,8 reps


Standing Bicep Curls

3 sets x 10 reps

Cycle #2

Chest Press
3 sets x 15, 10, 8 reps


Tricep Dips
3 sets x 12 reps


One Arm shoulder press
3 sets x 10 reps

Cycle #3


Alternating Tricep Kickbacks
3 sets x 10 reps

Push Ups
3 sets x AMRAP


Lateral Raise
3 sets x 10 reps

Lower Body Lift 


Equipment Needed:

  1. Dumbbells

  2. Mat

Cycle #1


Dumbbell stationary lunge

3 sets x 10

Body Squats
3 sets x AMRAP

Straight Leg Dead Lifts
3 sets x 15,12,10 reps


Cycle #2


Dumbbell Sumo Squat 
3 Sets x 10 reps


Dumbbell Hip Ups
3 sets x 5,12,10 reps


Cycle #3


Hamstring Curls
3 sets x 15, 10, 8 reps

 

Sit Ups

3 sets x 15 reps

Body Weight HIIT
& Abs
 


Equipment Needed:

  1. Timer

  2. Mat

Cycle #1

High Knee Jog

3 sets  x 1 Min
 

Controlled Body Squats
3 sets x 15 reps

 

Controlled Mountain Climbers
3 sets x 1 min

Cycle #2
 

Backstep Lunges

3 Sets x 12 reps
 

Tricep Push Ups
 3 Sets x AMRAP

 

Sit Ups with Crossover at Top
3 Sets x 1 Min

Cycle #3
 

Squat Jumps
3 Sets x 15

 

Oblige Lifts
3 sets x 1 min

 

V Ups
3 sets x 30 sec

Full Body Lift 


Equipment Needed:
1.    Dumbbells
2.    Bench

Cycle #1


Body Squats
3 Sets x AMRAP


Dumbbell Chest Press
3 Sets x 15,12,10 reps


Dumbbell Backstep Lunge
3 sets x 10 reps

Cycle #2


One Arm Reverse Grip Rows
3 Sets x 12, 10, 8


Dumbbell Sumo Deadlifts
3 Sets x 12 reps


Plank Back Rows
3 sets x 8 reps

Cycle #3


Standing Alternating Curls
3 Sets x 10 reps


Tricep Push Ups THEN Regular Push Ups
3 Sets x AMRAP of Each


Heavy Abs
3 Sets x 12 reps

 

Call or eMail to book an appointment

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CALL or EMAIL to book an appointment

  • Facebook
  • Instagram
  • Yelp
  • Spotify
  • Pinterest