H's Workout for the Week <3

Notes: *Foam Roll/Stretch for 10-15 min after MWF workouts

 

  • Monday (Legs & Butt):
  • 10 minute interval Stairmaster warm-up
  • Superset: Back Squat - 65 lbs ; 3 x 8 to 15 Jump Squats
  • Superset: Rev. Lunge to DL - 45 lbs ; 3 x 8 to 6 rounds Jump Lunge, Squat, Lunge
  • Superset: Weighted Bowler Squat - 25 lbs ; 3 x 8 to TRX Bowler Jump Squats (8 ea) 
  • Superset: TRX SL Squat - 3 x 8 to 15 ea bowler to squat on box
  • Finish with 3 sets: Track Lunges to Sprint

 

  • Tuesday (Cardio & Core):
  • 2.5 mile loop
  • 5 Black Hill Sprints
  • 8 minute Cardio Circuit:
    • 15 Mt. Climbers
    • Commando to HP Jump (5x)
    • 15 Leg Lifts
    • 30” each Side Plank
    • 10 each slow bicycles

 

  • Wednesday (Body Weight Resistance/Plyos):
  • 10 minute HIIT Treadmill Interval Warm Up
  • Superset: Battle Rope 30” to 10 Bosu Push Up Burpees x 4
  • Superset: Hand Walk to Push Up (5) to Box Jumps (12) x 4
  • Superset: Pull Ups (4) to Tuck Jumps (5) x 4
  • REPEAT

 

 

  • Thursday (Cardio & Core):

     - Repeat Tuesday’s Workout

 

  • Friday (Hamstrings/Back):
  • 10 minute HIIT Treadmill Interval Warm Up
  • Superset: Rope Burpees (10) to HP Renegade Rows (8ea) 10 lb DBs x 4
  • Superset: TRX Rows (12) to KB Deadlift (on box) 30 lbs (8) x 4
  • Superset: BO Flys (8) 8lb DBs to SL RDL (8) 15lbs x 4
  • Hip Thrusters 3 x 8 ; 45 lbs
  • SL Hip Ups 3 x 8 each on med ball 
Helen BavinComment