A Week’s Worth of Workouts: 1/14/18-1/20/18

Sunday 1/14/18 – Full Body Workout

Repeat 5x:

  • 10 Burpees
  • 10 Push Ups

 

Repeat 3x:

  • 20 Glute Bridges
  • 20 Plank Toe Taps
  • 20 Body Weight Squats

 

Repeat 3x:

  • 12 Military Presses
  • 12 Dumb Bell Rows
  • 12 Bicep Curls
  • 12 Upright Rows

 

Monday 1/15/18 – Home Ab HIIT Workout

3 rounds:

  • 60 second Burpees
  • 30 second Plank Hold
  • 20 Plank Twist Dips
  • 60 second Squat to Bicycle Crunch
  • 20 Plank Jacks
  • 60 second Side Crunches, both sides
  • 30 second Mountain Climbers
  • 20 Leg Raises
  • 30 second Sitting Twists

 

Tuesday 1/16/18 – Cardio HIIT + Upper Body Workout

  • 5 min walk (4.0mph) followed by 5 min job (6.0mph)
  • 10×30 second treadmill sprint intervals (9.5mph) – 30 seconds rest in between each interval
  • 5 min walk (4.0mph) followed by 5 min job (6.0mph)
  • 3 sets, 12 reps Cable Rows (80lbs)

 

Repeat 3x:

  • 10 Straight Bar Pull Downs (70lbs)
  • 12 Face Pulls (90lbs)
  • 10 Tricep Pull Downs (80lbs)

 

Repeat 3x:

  • 10 Wide Grip Lat Pull downs (80lbs)
  • 10 Close Grip Underhand Pull Downs (80lbs)

 

Repeat 3x:

  • 10 Bent Over Dumb Bell Rows (2x20lbs)
  • 10 Bicep Curls (2x15lbs)

 

Wednesday 1/17/18 – Leg Workout

Repeat 3x:

  • 10 Glute Bridges
  • 10 Single Leg Glute Bridges
  • 10 Body Weight Squats

 

Squats: Warm up to Working Sets

  • 1×12 (45lbs)
  • 1×10 (95lbs)
  • 1×8 (135lbs)
  • 1×5 (155lbs)
  • 1×5, 2×4 (165lbs)
  • 2×5 (155lbs)
  • 1×8 (135lbs)

 

Repeat 3x:

  • 10 Split Squats with Kettlebells, both sides (2x15lbs)
  • 10 Dumb Bell Sumo Squats (50lbs)

 

Repeat 3x:

  • 12 Fixed Barbell Squats (50lbs)
  • 10 Stiff Legged Deadlift (50 lbs)

 

Repeat 3x:

  • 10 Stiff Legged Deadlift (50 lbs)
  • 16 Alternating Back Lunges w/ Fixed Barbell (50lbs)

10 minute Incline Walk

 

Thursday 1/18/18 – Cardio + Upper Body HIIT

  • 5 min jog
  • 5×30 second treadmill sprints (9.5mph)
  • 5×30 second treadmill sprints (10mph)
  • 5 min jog

Repeat each circuit 3x before moving onto the next, as quickly as you can

Circuit A: 20 Mountain Climbers/10 Barbell Hang Clean Press/15 Plank Jacks/12 Arnold Presses

Circuit B: 10 Burpees with Shoulder Tap and Push Up/12 Barbell Rows/12 Single Dumb Bell Clean Presses, each side

Circuit C: 12 Push Ups/20 Mountain Climbers/12 Bicep Curls/12 Walking Planks

Circuit D: 12 Mountain Climbers, 20 Shoulder Taps/20 Plank Twist Dips/20 Hip Raises

 

Friday 1/19/18 – Rest Day

 

Saturday 1/20/18 – Cardio + Upper Body + Abs (Full Body Workout)

15 minute Incline Walk (4.0 mph, 8% incline)

Repeat 3x: (I alternated between a 20lb and a 30lb fixed barbell, depending on the move)

  • 20 Military Presses
  • 20 Bent Over Rows
  • 20 Front Lateral Raises
  • 20 Side Lateral Raises
  • 20 Bicep Curls

15 minute Incline Walk (4.0 mph, 8% incline)

Repeat 3x:

  • 30 second Plank Hold
  • 20 Plank Twist Dips
  • 20 Mountain Climbers
  • 30 Bicycle Crunches
  • 20 Side Crunches, both sides
  • 24 Bosu Ball Plank Lunges
  • 20 Hip Raises (aka Leg Raises)