Your Way!

CORE WORKOUT

5 Min warmup

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Ab leg raises* 

3 x 10 knee crunch

3 x 10 straight leg

3 x 20 angled knee crunch (obliques) 

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3 x 20 Super(wo)man’s

3 x  20 Bicycles

3 x 10 Jump squats 

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3 x 10 Knee crunches 

3 x 40 Mountain climbers 

3 x 1 Min Plank 

Without stopping 30 sec side plank each side after 3rd plank 

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20 straight leg sit-ups 

40 flutter kicks 

50 Russian twists 

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Stretch

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*The machine where you support your own weight on your forearms.  

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LEG DAY

5 Min warmup (elliptical)

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3 x 10 Inner thigh machine 100-110lbs

3 x 10 Outer thigh machine  90-100lbs 

3 x 10 Leg press 90lbs 

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3 x 15 Romanian deadlifts  60lbs

4 x 15 Squats 20lbs

3 x 12 Lunges  20lbs

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3 x 15 Bent row  20lbs 

2 min Wall sit  20lbs 

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2 Min Plank 

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UPPER BODY

5 Min warmup 

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Assisted pull-ups*

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

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3x10 curls 10lbs

3x15 tricep extension 12.5lbs 

3x12 shoulder press 10lbs

-

3x5 side raise into front raise 7.5lbs

3x12 bench row 12.5lbs 

3x12 chest press 10lbs 

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2 Min plank

-

5 Min Stretch 

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*The weight is a counter balance which means less weight is ideal because your using more of your own muscle to pull yourself up as opposed to the machine helping you. 

FULL BODY

5 Min warmup

-

3 x 15 (7.5lbs)

Bulgarian squats 

Shoulder press 

V roll ups  

 -

3 x 25 

Glute bridge 

Bent over tricep curl 

Russian twist 

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3 x 10 

Jump squats 

Side raise 

Dead bugs 

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2 Min

Plank

Step up 

Kettle bell squats 

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Stretch