Yooo...4rm Htown

Turmeric-Ginger Tonic with Chia Seeds

Switchel - A gingery prebiotic Drink

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

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