🦃Day Workout

60 minutes cardio

Squats/Abs
BW Squat (2 sets x 50 reps)
Ab Crunch (2 sets x 50 reps)
Alt Glute Kicks (2 sets x 50 reps each leg)
Bench Step-Ups (2 set x 15 reps each leg)

Bench Step-Up

 

Advertisements

Two-A-Days (Pre-🦃 Day)

Morning Workout
Cardio
– 30 minute Elliptical session
– 40 minute Treadmill session

Weights
(2 sets x 50 reps)
-DB Bicep Curls
-DB Single Arm Shoulder Press
-DB Crossbody Oblique Twist

Evening Workout
Cardio
-20 minute Treadmill walk/jog mix
-10 minute Sprint Splits (30 sec sprint / 30 sec rest)

Weights
***Tri-set***
(3 sets x 20 reps)
DB Popeye Curl
DB Shoulder Shrug
DB Alternating Front Raise

BW Squats (3 sets x 50 reps)
Single Leg Static Lunge (3 sets x 25/20/15 reps respectively)
Ab Crunch (3 sets x 50 reps)

 

60 minutes cardio + Total Body

Total Body
DB Shoulder Press ss/ Bentover DB Row (2 sets x 25 reps)
DB Hammer Curl ss/ DB Tricep Extensions (2 sets x 25 reps)
DB Fly ss/ Ab Crunch Pulse (2 sets x 25/50 reps respectively)
Glute Kickbacks ss/ Side Leg Lifts (2 sets x 25 reps each leg)
DB Sumo Squat (2 sets x 25 reps)

DB Sumo Squat

 

30 minutes cardio + Total Body

30 minute cardio
-30 minute Treadmill walk/jog mix

Legs/Abs Set
BW Squats (2 sets x 50 reps)
Glute Kickbacks (2 sets x 50 reps each leg)
Lat Pulldown(2 sets x 20 reps)
Hack Squat Shoulder Press (2 sets x 20 reps)
BB Preacher Curl (2 sets x 20 reps)
DB Tricep Extensions (2 sets x 10 reps each arm)
Leg Extensions (2 sets x 20 reps)
Ab Crunch (3 sets x 50 reps)

 

Hack Squat Machine Shoulder Press

Hack Squat Machine Shoulder Press