Monday: Legs/Cardio
Superset #1
- ♀ Leg Extension 3 sets x 15 reps
- ♀ Seated Leg Curl 3 sets 15 reps
Superset #2
- ♀ Smith Machine Lunges 3 sets x 12-15 reps
- ♀ Jumping Split Squats – 3 sets x 30 jumps (15 on each side)
Superset #3
- ♀ Wide Stance Duck/Plie Squat – 3 x 12-15 reps
- ♀ Reverse Lunge – 3 x 12-15 reps
Tuesday: HIIT/Abs
- ♀ 45mins HIIT Cardio and Abs
Wednesday: Shoulders/Back/Chest
Superset #1
- ♀ Seated Shoulder Press 3 sets x 15 reps
- ♀ Barbell Row 3 sets x 15 reps
- ♀ Dumbbell Chest Press on stability ball 3 sets x15 reps
Superset #2
- ♀ Lateral Raises (front/side) 3 sets x 15 reps
- ♀ Single Arm Dumbbell Row 3 sets x 15 reps
- ♀ Cable Crossovers 3 sets x 15 reps
Thursday: HIIT/Abs
- ♀ 45mins HIIT Cardio and Abs
Friday: Arms/Cardio
Superset #1
- ♀ Seated Dumbbell Curl (7-10 lbs.): 4 sets x 12- 15 reps
- ♀ Triceps Push Down (3 plates- 20lbs): 4 sets x 12- 15 reps
Superset #2
- ♀ Standing EZ Curl Bar (20 lbs. bar): 4 sets x 12- 15 reps
- ♀ Lying Down Triceps Skull Crushers (w 20 lbs. bar): 4 sets x 12 – 15 reps
Superset #3
Saturday: Glutes/Cardio
Superset #1
- ♀ Glute Bridges: 4 sets x 25 reps (Add 25lbs Plate on set 2, 3, and 4)
- ♀ Kick Back (Use Butt Blaster Machine): 4 sets x 25 reps
Superset #2
- ♀ Stiff Leg Deadlift, step back into a Lunge – one fluid motion – (Deadlift & Lunge = 1 rep) 10 reps each leg
- ♀ Wide Stance Squats on Smith Machine: 4 sets x 12 reps
Superset #3
Sunday
Rest
