Cardio + Bis/Tris + Abs

30-45 minute cardio

(4 sets x 10-12 reps)
Seated BB Curl
Cable Straight-bar Tricep Extension
DB Popeye Curls
Bench Dips

Added Optional Exercise
BB Squats (4 sets x 25 reps)

Abs (3 sets x 15-20 reps)
Exercise Ball Crunch w/ Plate on chest
Stability Ball Pass

 

Follow me on:  @Sirrom_Fitness @SirromFitness

 

Cardio + Back + Abs

30-45 minute cardio

**15-20 Stair Runs w/ Strength Bands around legs**
Lat Pulldown (3 sets x 12-15 reps)
Assisted Pullup (3 sets x AMRAP)
Low Row (3 sets x 8-10 reps)
DB Row (4 sets x 8-12 reps each arm)
Bentover DB Row (3 sets x 12-15 reps)

Abs
Weighted Russian Twist (3 sets x 15-20 reps)
Weighted Crunch (3 sets x 30 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

 

Cardio + Legs + Abs

30-45 minute cardio

**15-20 Stair Runs w/ Strength Bands around legs**
BB Squats (3 sets x 10-15 reps)
Bulgarian Split Squat (3 sets x 10-15 reps each leg)
Weighted Calf Raise (3 sets x 25 reps)
Leg Curls (3 sets x 15-20 reps)
Single-Leg Extension (3 sets x 15-20 reps)
Leg Press (4 sets x 15-20 reps)

Abs
Abs Sprint (4 sets x 10-15 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

 

30 minutes cardio + Total Body Workout

30 minute cardio

**15-20 Stair Runs w/ Strength Bands around legs**
Weighted Step-Ups (4 sets x 10 each leg)
DB Front/Lateral Raise combo (4 sets x 10 reps each position)
Lat Pulldown (4 sets x 15-20 reps)
BB Curls (4 sets x 15-20 reps)
BB Tricep Extensions (4 sets x 15-20 reps)
Chest Press (4 sets x 15-20 reps)

Abs
DB Side Bends (4 sets x 15-25 reps)

 

 

Follow me on:  @Sirrom_Fitness @SirromFitness

 

30 minutes cardio + Total Body Workout

30 minute cardio

**20 Stair Steps with Glute Kickback w/ Strength Bands around legs**
Single leg Squat Pulse with Strength Bands around legs (4 sets x 25 reps each leg)
DB Single-Arm Shoulder Press (4 sets x 10 reps each arm)
DB Bentover Fly (4 sets x 15-20 reps)
Elastic Band Curl (4 sets x 15-20 reps)
Elastic Band Tricep Extensions (4 sets x 15-20 reps)
Elastic Band Chest Press (4 sets x 15-20 reps)

Abs
DB Side Bends (4 sets x 20 reps each side)
Weighted Ab Crunch (4 sets x 20 reps)

DB Bentover Fly

DB Bentover Fly

Follow me on:  @Sirrom_Fitness @SirromFitness