Another week into my new programming and I’m feeling good! I like the change of pace I’m seeing, results to show!

Monday: Legs + Shoulders

Set 1: Goal- try to go a little bit heavier each set if possible, but keep the same rep count

• Front squat (barbell) 5X8
• Plate shoulder press 5X8

Set 2:

• Bar thrusters (squat to press) 5X8
• Double KB swing 5X10

Set 3:

• Single leg deadlift combo 4X8 each
• Plank with leg lift 4X12 each

1 mile run

Set 4: 3 RFT (rounds for time)

• 10 box jumps
• 15 glute bridge
• 20 sumo squats

Tuesday:  Cardio

• 30-40 minutes of your choice (mile runs, cardio machines, HIIT)

Wednesday: Back + triceps

Set 1:

• Sumo deadlift 5X5
• Burpee pull ups 5X5

Set 2:

• Single arm bent over row 4X8
• Lunge to tricep fly 4X8 each

Set 3:

• KB DLHP (kettlebell deadlift high pull) 3X12,10,8
• Plank drag to tricep kickback 3X8,10,12

1 mile run

Set 4:

• TRX pull up 3X10
• Battling rope 3X40-50 hits

Burnout finisher: Assisted pull up + assisted dip to failure

*Notes: if you don’t have a TRX, do a row instead of pull ups (cable row, DB row, barbell row)

Thursday: Cardio

• Orangetheory fitness 😉

Saturday: Chest + biceps

.5 mile

Set 1:

• DB chest press 5X10,8,6,6,6
• Bar curl 5X12
• Decline mountain climber 5X12 each

.5 mile

Set 2:

• DB incline fly 4X14,12,10,8
• DB cross body curl 4X14,12,10,8
• Plank jack 4X20

.5 mile

Set 3:

• BOSU DB chest press 3X8
• BOSU balance curl 3X10
• BOSU ab tuck 3X15

.5 mile 

*Notes: try to increase your half mile time each time. If you don’t have a BOSU ball, all exercises can be done on a bench/ floor.

As always, if you have questions or need modifications ASK- there are ALWAYS modifications to be done that can still give you a great workout!