Homo Shit😘

LOWER BODY (machines)

10 Min stair master

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4 x (12,10,8,6)* leg press machine

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4 x (12,10,8,6)* outer thigh machine

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4 x (12,10,8,6)* inner thigh machine

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3 x 12 Glute machine (donkey kick)

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4 x (12,10,8,6)* hamstring curl machine

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3 x 12 cable abduction (side leg raise)

3 x 12 cable Glute kickbacks

3 x 12 cable rear felt fly

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Stretch

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*With pyramid setting use this as an opportunity to focus on increasing weight. Start with an amount that has moderate resistance and increase amount with every set that way by your last set your really challanging yourself!

FULL BODY

5 Min warmup

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3 x 14 side leg lifts (cables)

3 x 14 leg kick back (Cables)

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3 x 12 goblet squats (with kettlebell)

3 x 12 (each leg) staggered leg deadlift (with kettlebell)

3 x 12 kettle bell swings

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3 x 12 (each leg) curtsy lung

3 x 8 single leg deadlift

3 x 10 jump squats

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3 x 5 (each leg) trx pistol squats

3 x 8 trx rows

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3 x 8 trx ab crunches (knee ins)

3 x 8 trx pikes

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Stretch

GLUTES

3 x 10 jump squats

3 x 10 (each leg) lunges (using slider disks)*

3 x 10 Lateral squat walk to wall (with band)

3 x 45sec wall sit (with band, leg presses last 15sec)

3 x 10 Lateral squat walk away from wall

3 x 5 goblet squats (35lbs)

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3 x 10 (each leg) curtsy lunges

3 x 20 skiers (with slider disks)

3 x 8 ab roll ins (with slider disks)

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3 x 10 thigh adductors

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3 x 10 hamstring curls

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3 x 12 side leg raise (cables)

3 x 12 leg kicks (cables)

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Stretch

*If you don’t want to buy slider disks a trick I learned is to just use the paper towels (or actual towels) available at your gym. Obviously this only works on wood/smooth floors.

UPPER BODY

5 Min warmup

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3 x 12 preacher curl

3 x 12 shoulder press

3 x 12 Tricep extension

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3 x 8 overhead circle

3 x 12 single arm assisted row

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3 x 8 chest press (cable)

3 x 8 chest fly (cables)

3 x 10 face pulls

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3 sets of 2 ab exercises of choice

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UPPER BODY

5 Min warmup

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3x8 pull-ups (assisted)

3x8 dips (assisted)

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3x 12

Curls

Shoulder press

Bench dips

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3 x 12

One arm assisted row

Chest press

Overhead extension

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3 x 12 chest raise

3 x 15 row

3 x 10 pec dec

3 x 8 upright row

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3 x 8 trx row

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Stretch

FULL BODY

10 Min warmup (elliptical)

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3 x 12

Curls 10lbs

Tabletop leg lift

Roll up to V

Squat jumps

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3 x 12

Pushups

Donkey kicks (12 each leg)

Tabletop crunch

Skiers on steps (3 x 24)

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3 x 12

Superwoman’s

Straight leg crunch

Glute bridge

Step ups (3 x 24)

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2 Min plank

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Stretch

LEGS/BUTT

5 Min warmup

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4 x 12 Leg press machine

4 x 12 leg curl machine

4 x 12 abductor outer thigh

4 x 12 adductor inner thigh

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4 x 10 single led deadlift (with dumbbell or kettlebell)

4 x 10 squat to lung

4 x 12 (each leg) donkey kick**

4 x 12 glute bridge

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20 push-ups

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2-3 minute plank

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Stretch

** for the third set I straightened my leg and lifted from the floor as high as I could without arching the back

FULL BODY

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10 Min warmup (stair master)

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3 x 16 Lateral squat walk to wall (with medicine ball)

3 x 1 min wall sit

3 x 16 lateral squat walk away from wall

3 x 16 shoulder press

3 x 16 row

3 x 16 (each leg) lateral leg lifts**

3 x 16 knee crunches (yoga ball)

3 x 16 curls

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3 x 12 (each leg) lunges

3 x 12 rear felt fly

3 x knee crunch

3 x upright row

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Stretch

*The idea is to lead with one leg in a lateral squat walk to a wall. Once at the wall do a wall sit with the medicine ball on your lap for 1 min. Then go back to your spot leading with the other leg.

** basically a fire hydrant leg lift but with your leg extended

Banana Boy: Wants to travel more than anything. Brown combat boots and soft punk fashion. Pins and brooches. Paper crowns atop messy hair. Lopsided smile. Armature comedy shows and ska-punk shows. Graphic novels of classic literature. Grounded and understanding.

Orange Boy: Leather jackets. Stands with his hands behind his head. Hair in a short ponytail. First-person-shooter games. Finger guns in reaction to everything. Dark skin with freckles. Sharp words, soft heart. Chugs orange juice as his only breakfast. Heart on his sleeve.

Apple Boy: Overalls over graphic tee shirts. Semi-long golden hair falling in soft curls by his chin. Hearty laughter. Birthmarks in interesting shapes. Talks with his hands. Home food paired with tea. The sunniest disposition ever. His friends mean everything to him.

Pear Boy: Studio Ghibli films. Stays up past midnight drawing. Natural blonde hair. Patches of freckles on his cheeks. Stress balls shaped like food. Clear nail polish, sometimes with glitter. Thinks with his heart, not his head. Would die for corgis. Flavored coffees.

Blueberry Boy: Master of goofiness. Wears hoodies and colorful jeans. Dyed blue hair. Sweet singing voice accompanied by ukulele. Goes on platonic dates with his friends. Gets excited easily. Insecure about his imperfections, but makes jokes about it rather than feel bad. Loves cute, small animals. Plays video games(badly).

Raspberry Boy: Can usually be found lying in the grass. Light sunburn on his cheeks and nose. Drinks teas before bed. Straight-ironed hair. Makes friends with stray cats. Plaid shirts and black skinny jeans. Exchanging playfully condescending looks. Catching and releasing ladybirds to make wishes.

Peach Boy: Members Only jackets. Pierced ears and faux diamond earrings. Light, red-gold hair. Super laid back. Bad posture. Crinkles his nose when he laughs. A really touchy-feely friend. Hand-makes gifts for his lover. Still uses a flip phone. An organic, well meaning person. Doodles on his school notes.

Strawberry Boy: DIYs cosmetic products. All about that self care. Binge reads webcomics. Draws on his shoes. Huge comic book collection. Vitiligo. Fancily styled hair. Pink jackets with patches sewn on. Loves warm seasons. Bead curtains. Emotionally driven. Takes notes with highlighters.

Sunday ready boys.

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