CW: Brooke Mora Workout

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Brooke Mora Workout

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
  • ♀ Seated Hammer curl (12 lbs.) 12-15 reps
  • ♀ Triceps Bench Dips: 4 sets x 12 – 20 reps
  • 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

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