Motivation Monday: Workouts for the Week

Super late posting this, but wanted to share the workouts for the week.  I am trying to make a habit to share these with you guys!  Cardio is done each day, ranging from 20-30 mins of HIIT (usually sled mills or sprints up hill) or steady state for about 30-40 mins.  All of this is on a treadmill and pretty much depends on my time.  Usually, I opt for sprints because I hate cardio.  If I am at the gym, I will do intervals on the stairs, because I prefer that over running all day.


So I will just carry you through the strength training.  This is what I have planned this and if life happens, I will make changes.  Don't sweat it if you have too.  Just get back in gear the next day :) And Sunday is a rest day so have a great Sunday Funday!!


Monday (Hams, Glutes, & Calves) - Had to do this one at home so it wasn't what I wanted it to be, but it got the job done :)


Rest 30-45 seconds after each set or superset combo (so you'd do exercise 1 for all reps, go straight into exercise 2 for all reps then rest)


Weighted Donkey Kicks - 4 sets x 15 reps per leg


Superset
Weighted Sumo Squat - 3 sets x 12 reps
Weighted Bench Step Ups (you can use a sturdy stool or chair) - 3 sets x 10 reps per leg


Superset
Weight Bulgarian Split Squat - 3 sets x 15 reps per leg
Alternating Jump Lunge - 3 sets x 15 reps per leg


Bridge from the floor - 4 sets x 20 reps (really squeeze at the top)


Lying Hamstring curl with weight between your feet - 3 sets x 15 reps  (if you can't get this, get a Stability ball and do Ball tuck ups)


Weighted Standing calf raises (you can hold a dumbbell in each hand) - 3 sets to failure

Finish with walking lunges - 3 sets x 20 reps per leg




Tuesday (Shoulders and Abs)


Seated Military Press on the Smith Machine - 6 sets as follows 20 reps (warmup just the bar), 15, 12, 10, 8, 8 (If you are at home, you can do a seated Shoulder Press)


Superset
Weight Plate Front Raise - 3 sets x 12 reps (or use dumbbells)
Barbell Upright Row - 3 sets x 15 reps (or use dumbbells)


Superset
Incline Rear Delt Flye - 4 sets x 12 reps
Rope Face Pull - 4 sets x 15 reps


Crunches - 4 sets x 25 reps
Planks - 1 min hold on elbows, repeat 5 times
Oblique crunches (elbow to opposite knee) - 4 sets x 20 reps


Wednesday (Back and Abs)


Wide grip pull down - 4 sets x 15, 15, 12, 10 reps
(If you are at home, you can use a pullup bar on your door frame.)


Close grip pull down - 4 sets x 12 reps (slow and controlled - again if at home, use a pullup bar)


One arm dumbbell row - 4 sets x 12 reps (per arm)


Dumbbell Pullover -  4 sets x 15 reps


Hyperextensions - 4 sets x 15 reps


V-ups - 3 sets x 20 reps
Stability ball roll ins - 3 sets x 10 reps

Thursday (Quads, Calves and Glutes) - all gym but if you want an alternative, email me


Superset
Barbell front squat - 3 sets x 12, 12, 10 reps
Heavy barbell hip thrusts (I use a smith machine here because I can't lift with my arms what I can in this exercise and I usually workout without a spotter/help) - 3 sets x 15 reps, squeeze at the top and if this hurts your hip bones, use a pad on the bar or towel


Leg Extensions - 5 sets x 12 reps


Triset
Barbell walking lunge - 3 sets x 12 reps (per leg)
Bodyweight walking lunge - 3 sets x 12 reps (per leg)
Body weight bench step ups - 3 sets x 12 reps (per leg)


Superset
Leg Press - 3 sets x 15 reps
Calf leg press - 3 sets x 20 reps (change your toe position each time, inward, straight, and outward)


Triset
Dumbbell Sumo Squat on boxes - 3 sets x 15 reps
Lateral side band walk (band around ankles) - 3 sets x 15 steps (per side)
Seated calf raise - 3 sets x 20 reps


Friday (Chest, Arms, Abs)


Chest Press (with machine, dumbbells, or barbell depending on your level) - 4 sets x 12 reps


Incline Dumbbell Bench Press - 3 sets x 12 reps


TrisetRope Triceps Pushdown - 4 sets x 15 reps
Dumbbell Overhead Tricep Extension - 4 sets x 15 reps
Close Grip Pushup -  4 sets x 10 reps


TrisetBarbell curl - 4 sets x 12 reps
Dumbbell Hammer Curl -  4 sets x 15 reps
Preacher Curl Machine -  4 sets x 10 reps


Weighted Crunches - 4 sets x 15 reps
1 minute plank hold on elbows - 5 sets
Flutter Kicks -  4 sets x 20 reps


Saturday (Shoulders and Abs)


Seated Dumbbell Shoulder Press - 4 sets x 8 reps


Dumbbell Lateral Raises - 4 sets x 10 reps


Dumbbell Front Raises - 4 sets x 10 reps


Bent over Dumbbell Rear Delt Flye - 4 sets x 10 reps


Superset
Alternating Lateral dumbbell raise - 4 sets x 8 reps (per side)
Alternating front dumbbell raise - 4 sets x 8 reps (per side)


Upright dumbbell row - 4 sets x 15 reps


Exercise Ball Tuckup - 3 sets x 15 reps
Exercise Ball Crunch - 3 sets x 25 reps