Workouts

Click on each workout to view the full video tutorial. Scroll down to read more about how to preform the workouts and schedule.

Weights 1

*Straight arm Front Raise/ Lateral Raise in split lunge

Bent Over Flys (rear delts)

Triceps’ dips, band and alternate leg lift

REPEAT 3x

(Back machines) Lat pull-down with vacuum abs

Lawn Mower, squats, lawn mower

Frog Bums with band

REPEAT 3x

Weights 2

Shoulder Press with bicep curl

Bent arm Lateral Raise

Triceps’ kick back in half squat

Back lifts (or super-mans)

REPEAT 3x

Dumbbell Rows in wide leg squat rising to toes

Split squat curls

Lying ab raises (holding on to kettle bell)

(Bent over) Back rows

REPEAT 3x

Weights 3

Push-ups with butt lift and crunch

Pull-ups

Dead lifts one leg or two

REPEAT 3x

Glute rollers with weights

Weighted round globe squats with hop

*Half squat jab cross with lateral front raise

REPEAT 3x

Weights 4

Ab plank shuffles: right and left back and forth

Deep side lunges (touch opposite foot)

Triceps’ push-ups

REPEAT 3x

Sumo squat with alternating toe lift

Shoulder Press in split squat

One leg bridge, roll to front 1 leg plank

REPEAT 3x

Weights 5

Side leg raise, squat, other side leg raise

Renegade row pushup

Donkey kicks

Bicycle abs

REPEAT 3x

Split lunge walk

Calf raises on step with simultaneous bicep curl

Leg lifts abs (can use a weight or door frame to hold behind head)

REPEAT 3x

Weights 6

One legged wall sits

Bent lateral row with cross split lunge switching sides

Mountain climbers with tight abs

REPEAT 3x

Triceps’ “head bangers” (try lifting glutes to bridge)

Side plank leg raise

*6 way lateral front raise in sumo squat

Half squat burpee

REPEAT 3x

HOW TO

HEAVY

HEAVY means you will pick a heavier weight that you usually do. For example if you usually use 8 pounds for lateral rows, then use 12 pounds.

Use Heavy weights for 1 full cycle of workouts (1-6).

The only exception: straight arm lateral raise! We do not want any shoulder injuries so keep your usual weight for that exercise (they have a * marked by it).

If the exercise does not require a weight then you would then pick up a weight and try it or just hold it. For exercises with your hands on the floor this obviously will not apply: pushups, pull-ups, ab planks, lying ab raises, one leg bridge roll, or mountain climbers.

100’s

100’s mean you will do 100 reps of that exercise. It will take you more sets than you think because each exercise should be performed until failure with perfect form. Toward the end, you might have to do 2-3 reps, pause and take a break, 2-3 more, pause and break, etc. until you reach your 100!

Complete 1 full cycle of workouts 1 - 6 doing 100 reps.