CHEST & BACK DAY!

CHEST & BACK DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your Choice
Minimum 30 minutes

• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. The 5th set is a squeeze set. Drop the weight, hold each rep for a 2-second count...10 reps. 
   
• Wide grip pulldowns x Underhand stretchers - Complete 12 wide grip lat pull downs immediately followed by 12 underhand stretchers. 4 sets of 12 reps each.
   
• Kayak rows - Attach a straight bar to a cable set at the highest attachment. With an overhand grip, press the bar down to one side and squeeze, then down to the other side and squeeze. You should feel a tightness/contraction in your lower lat for these. 4 sets of 12 reps- 6 each side.
   
• Floor lat pull x Straight arm push down - Attach a straight bar to the cable at the highest setting. Grab the bar with an overhand grip, sit on the floor and complete 12 pull downs. Keep your core tight. Stand and immediately complete 12 overhand push downs. 4 sets of 12 reps.
   
• Hex press x Push ups - On an incline bench, place the dumbbells just under your chest/at your upper abdomen. Press them up and keep them touching the entire time. Complete 12 reps, then immediately do push ups on the back of the incline bench until failure. 4 sets of 12 reps each.
   
• Cable cross pull x Cable holds - Set the cables to the highest setting and don’t attach any handles (I'll attach handles to protect my hands). Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds- pause at the bottom of each rep for 3 seconds. 4 sets of 10-12 reps each.

BOOTY DAY!

BOOTY DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your choice
Before or after... After is probably better to get through all exercises.
Minimum 15 minutes / 1 mile

• Kneeling Heel Press - Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling, bring it back into a crunch and repeat. 3 sets of 10-15 alternating legs.
   
• Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 10-15 reps on one leg before moving on to the next. 3 sets
   
• Cable deadlifts - Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. 5 sets of 10 reps.
   
• Cable kickbacks x Side kicks - Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then drop the weight to 1/2 and kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. 5 sets of 10, alternating each leg.
   

• Barbell/Smith machine squats - These won’t be heavy considering we saved them for later today. Feet just wider than shoulder width, toes slightly pointed outward. Drop down as low as you can and keep your chest up, squeeze your glutes at the top!    3 sets of 12 reps.
   

• Abductor - On the seated abductor machine, complete 5 sets of 20 reps. The first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
  I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs...But always try to push for more without hurting yourself!

CORE
Repeat 2x’s
25 Regular Crunches
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Crunches
10 V-UpsCore

ARMS & SHOULDERS DAY!

ARMS & SHOULDERS DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO

Your Choice

Minimum 2 miles

• 112’s - Sit on a bench with a dumbbell in each hand and bring them up into shoulder press position. Complete 1 press on right, 1 press on left, then press together = 1 rep. 4 sets of 8 reps.
   
• Bent over tricep kickbacks x dumbbell curls - With a dumbbell in each hand bend over and complete 12 kickbacks. Stand upright and complete 12 bicep curls. 4 sets of each.
   
• Overhead smith press x Close grip smith tricep press - With NO weight, complete 10 overhead shoulder presses on the smith machine. Lower the bar to about waist height and lock it. Place your hands a few inches apart on the center of the bar, walk your feet out a bit and complete 10 presses. Increase weight by a max of 5 lbs. for the last 2 sets.  4 sets of each. 
   
• Dumbbell front raise x Svend press - With a dumbbell in each hand complete 10 front raises on each arm. Immediately after, press the dumbbells together with a neutral grip and complete 10 svend presses. If the weight is too heavy, drop one and use a single dumbbell for these. 4 sets.
   
• Dumbbell snatch - There will be no rest between sets for these. Hold a dumbbell in one hand at your side, place the other on your core for stabilization. To perform a snatch, drive your elbow up to an upright row, tuck your elbow under and complete the movement by pressing the dumbbell overhead. Control on the descent. Complete 5 reps on your left arm, then 5 on your right, 5 on left, 5 on right etc. No break until you've complete 5 sets of 5 reps on each arm.
   
• Dumbell Punches - Standing with legs shoulder-width apart and abs tight, place a dumbbell in each hand with arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position. 1 set = 30 seconds Complete 4 Sets.

CORE
Not a circuit. Complete all of one before moving onto the next exercise.

• 25 Regular Crunches

• 4-way V-ups - Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.

• Weighted Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.

• Hip tap planks - 3 30-second rounds.

CORE DAY!

CORE DAY!!!

*Note:

Effective Feb 2017, my Core Day will be a class that I love taking at my gym! It is 60 minutes of straight up core workouts and this is what I'm gonna do at least until I reach the wedding. The workouts below are great and I will also take notes on the workouts that I do in class and add them as I go on. The object is to kill the workouts for 45 minutes to an hour - and do the 30 minutes of Cardio - preferably before the workout so your blood is pumping! 

Have fun!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!

---

CARDIO
Your choice
30-minute Warmup

Start with 25 Regular Crunches

Complete 45 Minutes of Any Assortment of the Following: 

Kneeling Medicine Ball Chops - 
Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.
25 counts each side

Resistance Band Bicycle Presses - 
Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.
R to L = 1 count...25 counts

Resistance Band Plank Jacks - 
Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.
25 counts

Side Plank Leg Lifts -
Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.
25 counts on each side

Standing Leg Raises -
Freestyle for 5 minutes.

Weighted Core Rotation Machine -
Crunch til burnout. 4 sets

Twisting Back Extensions -
Adjust  the machine so that your·feet are firmly hooked under the footpads. Position  your lower body across the large pad provided for this purpose.  Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward  just slightly so that the back is in hyperextension. Twist right & Left. Freestyle for 5 minutes.

Hold the Worlds -
Sitting on the floor or on a bench  holding your arms open as if your were "holding the world” lean back and bend your legs while lifting.  Engage core and hold for 30 seconds. Repeat holding ball. Freestyle for 5 minutes.

Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 4 sets of 20 reps.

Russian Twists-
Complete 3 sets of 10 reps (double count). You may place your heels on the floor if these are too difficult.

Weighted leg raises -
3 sets of 15

Weighted scissor kicks -
10 L side, 10 R side

V-Ups - 
3 sets of 12

Leg Day | 5

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Elliptical w/ higher tension is best
15-minute Warmup

• Tension squats - Use a barbell or a smith machine for these. These are just like normal squats, but you are not locking out at the top. Keep constant tension on your quads. These should absolutely suck! 4 sets of 10, increasing the weight by 5-10 each time.
   
• Leg extensions x Goblet squats - Complete 15 leg extensions immediately followed by 15 goblet squats. You’ll need to bring a kettlebell or dumbbell over to the leg extension machine. 4 sets of 15 each.
   
• Single-leg leg press - Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done. 4 sets.
   
• Sideways leg press x High leg press - Position yourself in the leg press seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps. 4 sets of each round.
   
• Adductor x Abductor - Alternating between the seated adductor and abductor machines complete 4 sets of 20 reps on each machine - staying seated the whole time. If someone is one one of the machines and you can’t use both at the same time, complete all on one machine and then move to the next.
   
• Calf raises - Standing/seated, your preference. 4 sets of 15-20 reps.

CORE
Complete as a circuit.
Rest after each completed round, not between exercises! 4 total rounds.

• Feet flat crunches- 10 reps
• Feet at 90° crunches- 10 reps
• Feet straight up crunches - 10 reps
• L Side crunches - 10 reps
• R Side crunches - 10 reps

CHEST & BACK DAY!

CHEST & BACK DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your Choice
Minimum 30 minutes

• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. The 5th set is a squeeze set. Drop the weight, hold each rep for a 2-second count...10 reps. 
   
• Wide grip pulldowns x Underhand stretchers - Complete 12 wide grip lat pull downs immediately followed by 12 underhand stretchers. 4 sets of 12 reps each.
   
• Kayak rows - Attach a straight bar to a cable set at the highest attachment. With an overhand grip, press the bar down to one side and squeeze, then down to the other side and squeeze. You should feel a tightness/contraction in your lower lat for these. 4 sets of 12 reps- 6 each side.
   
• Floor lat pull x Straight arm push down - Attach a straight bar to the cable at the highest setting. Grab the bar with an overhand grip, sit on the floor and complete 12 pull downs. Keep your core tight. Stand and immediately complete 12 overhand push downs. 4 sets of 12 reps.
   
• Hex press x Push ups - On an incline bench, place the dumbbells just under your chest/at your upper abdomen. Press them up and keep them touching the entire time. Complete 12 reps, then immediately do push ups on the back of the incline bench until failure. 4 sets of 12 reps each.
   
• Cable cross pull x Cable holds - Set the cables to the highest setting and don’t attach any handles (I'll attach handles to protect my hands). Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds- pause at the bottom of each rep for 3 seconds. 4 sets of 10-12 reps each.

BOOTY DAY!

BOOTY DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your choice
Before or after... After is probably better to get through all exercises.
Minimum 15 minutes / 1 mile

• Kneeling Heel Press - Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling, bring it back into a crunch and repeat. 3 sets of 10-15 alternating legs.
   
• Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 10-15 reps on one leg before moving on to the next. 3 sets
   
• Cable deadlifts - Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. 5 sets of 10 reps.
   
• Cable kickbacks x Side kicks - Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then drop the weight to 1/2 and kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. 5 sets of 10, alternating each leg.
   

• Barbell/Smith machine squats - These won’t be heavy considering we saved them for later today. Feet just wider than shoulder width, toes slightly pointed outward. Drop down as low as you can and keep your chest up, squeeze your glutes at the top!    3 sets of 12 reps.
   

• Abductor - On the seated abductor machine, complete 5 sets of 20 reps. The first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
  I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs...But always try to push for more without hurting yourself!

CORE
Repeat 2x’s
25 Regular Crunches
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Crunches
10 V-UpsCore

ARMS & SHOULDERS DAY!

ARMS & SHOULDERS DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO

Your Choice

Minimum 2 miles

• 112’s - Sit on a bench with a dumbbell in each hand and bring them up into shoulder press position. Complete 1 press on right, 1 press on left, then press together = 1 rep. 4 sets of 8 reps.
   
• Bent over tricep kickbacks x dumbbell curls - With a dumbbell in each hand bend over and complete 12 kickbacks. Stand upright and complete 12 bicep curls. 4 sets of each.
   
• Overhead smith press x Close grip smith tricep press - With NO weight, complete 10 overhead shoulder presses on the smith machine. Lower the bar to about waist height and lock it. Place your hands a few inches apart on the center of the bar, walk your feet out a bit and complete 10 presses. Increase weight by a max of 5 lbs. for the last 2 sets.  4 sets of each. 
   
• Dumbbell front raise x Svend press - With a dumbbell in each hand complete 10 front raises on each arm. Immediately after, press the dumbbells together with a neutral grip and complete 10 svend presses. If the weight is too heavy, drop one and use a single dumbbell for these. 4 sets.
   
• Dumbbell snatch - There will be no rest between sets for these. Hold a dumbbell in one hand at your side, place the other on your core for stabilization. To perform a snatch, drive your elbow up to an upright row, tuck your elbow under and complete the movement by pressing the dumbbell overhead. Control on the descent. Complete 5 reps on your left arm, then 5 on your right, 5 on left, 5 on right etc. No break until you've complete 5 sets of 5 reps on each arm.
   
• Dumbell Punches - Standing with legs shoulder-width apart and abs tight, place a dumbbell in each hand with arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position. 1 set = 30 seconds Complete 4 Sets.

CORE
Not a circuit. Complete all of one before moving onto the next exercise.

• 25 Regular Crunches

• 4-way V-ups - Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.

• Weighted Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.

• Hip tap planks - 3 30-second rounds.

CORE DAY!

CORE DAY!!!

*Note:

Effective Feb 2017, my Core Day will be a class that I love taking at my gym! It is 60 minutes of straight up core workouts and this is what I'm gonna do at least until I reach the wedding. The workouts below are great and I will also take notes on the workouts that I do in class and add them as I go on. The object is to kill the workouts for 45 minutes to an hour - and do the 30 minutes of Cardio - preferably before the workout so your blood is pumping! 

Have fun!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!

---

CARDIO
Your choice
30-minute Warmup

Start with 25 Regular Crunches

Complete 45 Minutes of Any Assortment of the Following: 

Kneeling Medicine Ball Chops - 
Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.
25 counts each side

Resistance Band Bicycle Presses - 
Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.
R to L = 1 count...25 counts

Resistance Band Plank Jacks - 
Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.
25 counts

Side Plank Leg Lifts -
Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.
25 counts on each side

Standing Leg Raises -
Freestyle for 5 minutes.

Weighted Core Rotation Machine -
Crunch til burnout. 4 sets

Twisting Back Extensions -
Adjust  the machine so that your·feet are firmly hooked under the footpads. Position  your lower body across the large pad provided for this purpose.  Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward  just slightly so that the back is in hyperextension. Twist right & Left. Freestyle for 5 minutes.

Hold the Worlds -
Sitting on the floor or on a bench  holding your arms open as if your were "holding the world” lean back and bend your legs while lifting.  Engage core and hold for 30 seconds. Repeat holding ball. Freestyle for 5 minutes.

Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 4 sets of 20 reps.

Russian Twists-
Complete 3 sets of 10 reps (double count). You may place your heels on the floor if these are too difficult.

Weighted leg raises -
3 sets of 15

Weighted scissor kicks -
10 L side, 10 R side

V-Ups - 
3 sets of 12

CHEST & BACK DAY!

CHEST & BACK DAY!

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your Choice
Minimum 30 minutes

• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. The 5th set is a squeeze set. Drop the weight, hold each rep for a 2-second count...10 reps. 
   
• Wide grip pulldowns x Underhand stretchers - Complete 12 wide grip lat pull downs immediately followed by 12 underhand stretchers. 4 sets of 12 reps each.
   
• Kayak rows - Attach a straight bar to a cable set at the highest attachment. With an overhand grip, press the bar down to one side and squeeze, then down to the other side and squeeze. You should feel a tightness/contraction in your lower lat for these. 4 sets of 12 reps- 6 each side.
   
• Floor lat pull x Straight arm push down - Attach a straight bar to the cable at the highest setting. Grab the bar with an overhand grip, sit on the floor and complete 12 pull downs. Keep your core tight. Stand and immediately complete 12 overhand push downs. 4 sets of 12 reps.
   
• Hex press x Push ups - On an incline bench, place the dumbbells just under your chest/at your upper abdomen. Press them up and keep them touching the entire time. Complete 12 reps, then immediately do push ups on the back of the incline bench until failure. 4 sets of 12 reps each.
   
• Cable cross pull x Cable holds - Set the cables to the highest setting and don’t attach any handles (I'll attach handles to protect my hands). Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds- pause at the bottom of each rep for 3 seconds. 4 sets of 10-12 reps each.

BOOTY DAY!

BOOTY DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your choice
Before or after... After is probably better to get through all exercises.
Minimum 15 minutes / 1 mile

• Kneeling Heel Press - Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling, bring it back into a crunch and repeat. 3 sets of 10-15 alternating legs.
   
• Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 10-15 reps on one leg before moving on to the next. 3 sets
   
• Cable deadlifts - Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. 5 sets of 10 reps.
   
• Cable kickbacks x Side kicks - Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then drop the weight to 1/2 and kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. 5 sets of 10, alternating each leg.
   

• Barbell/Smith machine squats - These won’t be heavy considering we saved them for later today. Feet just wider than shoulder width, toes slightly pointed outward. Drop down as low as you can and keep your chest up, squeeze your glutes at the top!    3 sets of 12 reps.
   

• Abductor - On the seated abductor machine, complete 5 sets of 20 reps. The first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
  I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs...But always try to push for more without hurting yourself!

CORE
Repeat 2x’s
25 Regular Crunches
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Crunches
10 V-UpsCore

ARMS & SHOULDERS DAY!

ARMS & SHOULDERS DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO

Your Choice

Minimum 2 miles

• 112’s - Sit on a bench with a dumbbell in each hand and bring them up into shoulder press position. Complete 1 press on right, 1 press on left, then press together = 1 rep. 4 sets of 8 reps.
   
• Bent over tricep kickbacks x dumbbell curls - With a dumbbell in each hand bend over and complete 12 kickbacks. Stand upright and complete 12 bicep curls. 4 sets of each.
   
• Overhead smith press x Close grip smith tricep press - With NO weight, complete 10 overhead shoulder presses on the smith machine. Lower the bar to about waist height and lock it. Place your hands a few inches apart on the center of the bar, walk your feet out a bit and complete 10 presses. Increase weight by a max of 5 lbs. for the last 2 sets.  4 sets of each. 
   
• Dumbbell front raise x Svend press - With a dumbbell in each hand complete 10 front raises on each arm. Immediately after, press the dumbbells together with a neutral grip and complete 10 svend presses. If the weight is too heavy, drop one and use a single dumbbell for these. 4 sets.
   
• Dumbbell snatch - There will be no rest between sets for these. Hold a dumbbell in one hand at your side, place the other on your core for stabilization. To perform a snatch, drive your elbow up to an upright row, tuck your elbow under and complete the movement by pressing the dumbbell overhead. Control on the descent. Complete 5 reps on your left arm, then 5 on your right, 5 on left, 5 on right etc. No break until you've complete 5 sets of 5 reps on each arm.
   
• Dumbell Punches - Standing with legs shoulder-width apart and abs tight, place a dumbbell in each hand with arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position. 1 set = 30 seconds Complete 4 Sets.

CORE
Not a circuit. Complete all of one before moving onto the next exercise.

• 25 Regular Crunches

• 4-way V-ups - Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.

• Weighted Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.

• Hip tap planks - 3 30-second rounds.

CORE DAY!

CORE DAY!!!

*Note:

Effective Feb 2017, my Core Day will be a class that I love taking at my gym! It is 60 minutes of straight up core workouts and this is what I'm gonna do at least until I reach the wedding. The workouts below are great and I will also take notes on the workouts that I do in class and add them as I go on. The object is to kill the workouts for 45 minutes to an hour - and do the 30 minutes of Cardio - preferably before the workout so your blood is pumping! 

Have fun!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!

---

CARDIO
Your choice
30-minute Warmup

Start with 25 Regular Crunches

Complete 45 Minutes of Any Assortment of the Following: 

Kneeling Medicine Ball Chops - 
Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.
25 counts each side

Resistance Band Bicycle Presses - 
Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.
R to L = 1 count...25 counts

Resistance Band Plank Jacks - 
Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.
25 counts

Side Plank Leg Lifts -
Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.
25 counts on each side

Standing Leg Raises -
Freestyle for 5 minutes.

Weighted Core Rotation Machine -
Crunch til burnout. 4 sets

Twisting Back Extensions -
Adjust  the machine so that your·feet are firmly hooked under the footpads. Position  your lower body across the large pad provided for this purpose.  Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward  just slightly so that the back is in hyperextension. Twist right & Left. Freestyle for 5 minutes.

Hold the Worlds -
Sitting on the floor or on a bench  holding your arms open as if your were "holding the world” lean back and bend your legs while lifting.  Engage core and hold for 30 seconds. Repeat holding ball. Freestyle for 5 minutes.

Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 4 sets of 20 reps.

Russian Twists-
Complete 3 sets of 10 reps (double count). You may place your heels on the floor if these are too difficult.

Weighted leg raises -
3 sets of 15

Weighted scissor kicks -
10 L side, 10 R side

V-Ups - 
3 sets of 12

CHEST & BACK DAY!

CHEST & BACK DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your Choice
Minimum 30 minutes

• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. The 5th set is a squeeze set. Drop the weight, hold each rep for a 2-second count...10 reps. 
   
• Wide grip pulldowns x Underhand stretchers - Complete 12 wide grip lat pull downs immediately followed by 12 underhand stretchers. 4 sets of 12 reps each.
   
• Kayak rows - Attach a straight bar to a cable set at the highest attachment. With an overhand grip, press the bar down to one side and squeeze, then down to the other side and squeeze. You should feel a tightness/contraction in your lower lat for these. 4 sets of 12 reps- 6 each side.
   
• Floor lat pull x Straight arm push down - Attach a straight bar to the cable at the highest setting. Grab the bar with an overhand grip, sit on the floor and complete 12 pull downs. Keep your core tight. Stand and immediately complete 12 overhand push downs. 4 sets of 12 reps.
   
• Hex press x Push ups - On an incline bench, place the dumbbells just under your chest/at your upper abdomen. Press them up and keep them touching the entire time. Complete 12 reps, then immediately do push ups on the back of the incline bench until failure. 4 sets of 12 reps each.
   
• Cable cross pull x Cable holds - Set the cables to the highest setting and don’t attach any handles (I'll attach handles to protect my hands). Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds- pause at the bottom of each rep for 3 seconds. 4 sets of 10-12 reps each.

BOOTY DAY!

BOOTY DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your choice
Before or after... After is probably better to get through all exercises.
Minimum 15 minutes / 1 mile

• Kneeling Heel Press - Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling, bring it back into a crunch and repeat. 3 sets of 10-15 alternating legs.
   
• Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 10-15 reps on one leg before moving on to the next. 3 sets
   
• Cable deadlifts - Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. 5 sets of 10 reps.
   
• Cable kickbacks x Side kicks - Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then drop the weight to 1/2 and kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. 5 sets of 10, alternating each leg.
   

• Barbell/Smith machine squats - These won’t be heavy considering we saved them for later today. Feet just wider than shoulder width, toes slightly pointed outward. Drop down as low as you can and keep your chest up, squeeze your glutes at the top!    3 sets of 12 reps.
   

• Abductor - On the seated abductor machine, complete 5 sets of 20 reps. The first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
  I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs...But always try to push for more without hurting yourself!

CORE
Repeat 2x’s
25 Regular Crunches
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Crunches
10 V-UpsCore

ARMS & SHOULDERS DAY!

ARMS & SHOULDERS DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO

Your Choice

Minimum 2 miles

• 112’s - Sit on a bench with a dumbbell in each hand and bring them up into shoulder press position. Complete 1 press on right, 1 press on left, then press together = 1 rep. 4 sets of 8 reps.
   
• Bent over tricep kickbacks x dumbbell curls - With a dumbbell in each hand bend over and complete 12 kickbacks. Stand upright and complete 12 bicep curls. 4 sets of each.
   
• Overhead smith press x Close grip smith tricep press - With NO weight, complete 10 overhead shoulder presses on the smith machine. Lower the bar to about waist height and lock it. Place your hands a few inches apart on the center of the bar, walk your feet out a bit and complete 10 presses. Increase weight by a max of 5 lbs. for the last 2 sets.  4 sets of each. 
   
• Dumbbell front raise x Svend press - With a dumbbell in each hand complete 10 front raises on each arm. Immediately after, press the dumbbells together with a neutral grip and complete 10 svend presses. If the weight is too heavy, drop one and use a single dumbbell for these. 4 sets.
   
• Dumbbell snatch - There will be no rest between sets for these. Hold a dumbbell in one hand at your side, place the other on your core for stabilization. To perform a snatch, drive your elbow up to an upright row, tuck your elbow under and complete the movement by pressing the dumbbell overhead. Control on the descent. Complete 5 reps on your left arm, then 5 on your right, 5 on left, 5 on right etc. No break until you've complete 5 sets of 5 reps on each arm.
   
• Dumbell Punches - Standing with legs shoulder-width apart and abs tight, place a dumbbell in each hand with arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position. 1 set = 30 seconds Complete 4 Sets.

CORE
Not a circuit. Complete all of one before moving onto the next exercise.

• 25 Regular Crunches

• 4-way V-ups - Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.

• Weighted Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.

• Hip tap planks - 3 30-second rounds.

CORE DAY!

CORE DAY!!!

*Note:

Effective Feb 2017, my Core Day will be a class that I love taking at my gym! It is 60 minutes of straight up core workouts and this is what I'm gonna do at least until I reach the wedding. The workouts below are great and I will also take notes on the workouts that I do in class and add them as I go on. The object is to kill the workouts for 45 minutes to an hour - and do the 30 minutes of Cardio - preferably before the workout so your blood is pumping! 

Have fun!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!

---

CARDIO
Your choice
30-minute Warmup

Start with 25 Regular Crunches

Complete 45 Minutes of Any Assortment of the Following: 

Kneeling Medicine Ball Chops - 
Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.
25 counts each side

Resistance Band Bicycle Presses - 
Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.
R to L = 1 count...25 counts

Resistance Band Plank Jacks - 
Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.
25 counts

Side Plank Leg Lifts -
Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.
25 counts on each side

Standing Leg Raises -
Freestyle for 5 minutes.

Weighted Core Rotation Machine -
Crunch til burnout. 4 sets

Twisting Back Extensions -
Adjust  the machine so that your·feet are firmly hooked under the footpads. Position  your lower body across the large pad provided for this purpose.  Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward  just slightly so that the back is in hyperextension. Twist right & Left. Freestyle for 5 minutes.

Hold the Worlds -
Sitting on the floor or on a bench  holding your arms open as if your were "holding the world” lean back and bend your legs while lifting.  Engage core and hold for 30 seconds. Repeat holding ball. Freestyle for 5 minutes.

Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 4 sets of 20 reps.

Russian Twists-
Complete 3 sets of 10 reps (double count). You may place your heels on the floor if these are too difficult.

Weighted leg raises -
3 sets of 15

Weighted scissor kicks -
10 L side, 10 R side

V-Ups - 
3 sets of 12

CHEST & BACK DAY!

CHEST & BACK DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO
Your Choice
Minimum 30 minutes

• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. The 5th set is a squeeze set. Drop the weight, hold each rep for a 2-second count...10 reps. 
   
• Wide grip pulldowns x Underhand stretchers - Complete 12 wide grip lat pull downs immediately followed by 12 underhand stretchers. 4 sets of 12 reps each.
   
• Kayak rows - Attach a straight bar to a cable set at the highest attachment. With an overhand grip, press the bar down to one side and squeeze, then down to the other side and squeeze. You should feel a tightness/contraction in your lower lat for these. 4 sets of 12 reps- 6 each side.
   
• Floor lat pull x Straight arm push down - Attach a straight bar to the cable at the highest setting. Grab the bar with an overhand grip, sit on the floor and complete 12 pull downs. Keep your core tight. Stand and immediately complete 12 overhand push downs. 4 sets of 12 reps.
   
• Hex press x Push ups - On an incline bench, place the dumbbells just under your chest/at your upper abdomen. Press them up and keep them touching the entire time. Complete 12 reps, then immediately do push ups on the back of the incline bench until failure. 4 sets of 12 reps each.
   
• Cable cross pull x Cable holds - Set the cables to the highest setting and don’t attach any handles (I'll attach handles to protect my hands). Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds- pause at the bottom of each rep for 3 seconds. 4 sets of 10-12 reps each.

BOOTY DAY!

BOOTY DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO

Your choice
Before or after... After is probably better to get through all exercises.
Minimum 15 minutes / 1 mile

• Kneeling Heel Press - Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling, bring it back into a crunch and repeat. 3 sets of 10-15 alternating legs.
   
• Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 10-15 reps on one leg before moving on to the next. 3 sets
   
• Cable deadlifts - Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. 5 sets of 10 reps.
   
• Cable kickbacks x Side kicks - Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then drop the weight to 1/2 and kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. 5 sets of 10, alternating each leg.
   

• Barbell/Smith machine squats - These won’t be heavy considering we saved them for later today. Feet just wider than shoulder width, toes slightly pointed outward. Drop down as low as you can and keep your chest up, squeeze your glutes at the top!    3 sets of 12 reps.
   

• Abductor - On the seated abductor machine, complete 5 sets of 20 reps. The first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
  I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs...But always try to push for more without hurting yourself!

CORE

Repeat 2x’s
25 Regular Crunches
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Crunches
10 V-UpsCore

ARMS & SHOULDERS DAY!

ARMS & SHOULDERS DAY!

---

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

---

CARDIO

Your Choice

Minimum 2 miles

• 112’s - Sit on a bench with a dumbbell in each hand and bring them up into shoulder press position. Complete 1 press on right, 1 press on left, then press together = 1 rep. 4 sets of 8 reps.
   
• Bent over tricep kickbacks x dumbbell curls - With a dumbbell in each hand bend over and complete 12 kickbacks. Stand upright and complete 12 bicep curls. 4 sets of each.
   
• Overhead smith press x Close grip smith tricep press - With NO weight, complete 10 overhead shoulder presses on the smith machine. Lower the bar to about waist height and lock it. Place your hands a few inches apart on the center of the bar, walk your feet out a bit and complete 10 presses. Increase weight by a max of 5 lbs. for the last 2 sets.  4 sets of each. 
   
• Dumbbell front raise x Svend press - With a dumbbell in each hand complete 10 front raises on each arm. Immediately after, press the dumbbells together with a neutral grip and complete 10 svend presses. If the weight is too heavy, drop one and use a single dumbbell for these. 4 sets.
   
• Dumbbell snatch - There will be no rest between sets for these. Hold a dumbbell in one hand at your side, place the other on your core for stabilization. To perform a snatch, drive your elbow up to an upright row, tuck your elbow under and complete the movement by pressing the dumbbell overhead. Control on the descent. Complete 5 reps on your left arm, then 5 on your right, 5 on left, 5 on right etc. No break until you've complete 5 sets of 5 reps on each arm.
   
• Dumbell Punches - Standing with legs shoulder-width apart and abs tight, place a dumbbell in each hand with arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position. 1 set = 30 seconds Complete 4 Sets.

CORE
Not a circuit. Complete all of one before moving onto the next exercise.

• 25 Regular Crunches

• 4-way V-ups - Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.

• Weighted Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.

• Hip tap planks - 3 30-second rounds.