Monday: Memorial Day

Option A (I actually did this on Sunday)

This workout video was posted to my instagram but to have it in writing it looks like:

AMRAP (As Many Rounds As Possible) – set your own time limite:

• 12 heisman each
• 12 DB deadlift
• 10 pull ups
• 10 plank combo
• 8 DB snatches each
• 8 stability ball tuck to pike

Not sure what each exercise is? Go to commit_fit_carly on Instagram and find the post from Memorial Day!

 

Option B: Legs + Glutes

5 minute warm up

Set 1

• Back squat 5X12,10,8,6,4

Set 2

• Weighted reverse lunge to curtsy lunge 4X5 each leg
• Weighted calf raise 4X20
• Incline glute bridge 4X10 each

Set 3

• Sumo goblet squat to abduction (in the video) 4X10 total
• KB stiff leg deadlift 4X10

Cardio break (2-3 min or .25 mile)

Set 4

• Reverse hack squat 4X6
• Full burpees 4X6

Cardio break (2-3 min or .25 mile)

Set 5: 3 round burnout to finish

• Birddog X10 each
• Donkey kick X12 each
• Hydrant X12 each
• Weighted glute bridges X15

*Option for back squat: heavy weight dumbbell squats

*Option for reverse hack squat: Heavy weighted dumbbell BOUNCE squat

Tuesday: CARDIO

For me? 5 mile run

Not for you? Try treadmill intervals (refer back to week 1)

Wednesday: Back + Shoulders

Warm up:

• Lat pull down 3X10
• Cable lateral raise (LIGHT) 3X8

Set 1

• Barbell row 4X12,10,8,8
• Plate bent arm lateral raise (in the video) 4X10

Set 2

• DB upright row to curl to shoulder press 4X8

Set 3

• Mid row machine (in video) 4X12,10,8,8
• Plate front raise 4X10,8,10,12

Set 4

• Heavy lat pull down 4X6
• DB lateral raise 4X10

Set 5

• DB double row 3X8 + One more set at a drop set
• Shoulder push ups 4X10

Plank finishers! **3 rounds of max hold in seconds**

Notes: bent arm lateral raise needs to be fast up & slow down

Shoulder push ups are also on the Instagram!

This day is a little bit off of what I’ve been trying to do for this programming. More sets and exercises than most days, but it works

Thursday: Orangetheory Fitness

But for real, look at adding this into your routine!

*If no access to Orangetheory, do a 40 minute HIIT*

Friday: Chest + Arms

Warm up 5 minutes

Set 1

• Bench press 4 X 5,5,4,4 <— Make these HEAVY!
• DB bicep runner 4X20 (in video)

Set 2: 3 RFT (Rounds For Time) – In video

• 5 push ups
• 5 plate sit up press
• 6 plank tircep kickback each
• 6 plate russian twist each
• 7 plank lateral raise each
• 7 plank glute bridge
• 8 plank row each
• 8 plank toe taps

Set 3:

• DB seasaw chest press 4X8 each arm
• DB hammer curl 4X8
• DB overhead tricep extension 4 X8

Burnout finisher- NO REST during transition

• Chest press X20,15,10
• Skull crusher X10,8,6

*Use a bar (if no bar use DB’s and perform 20 chest press then 10 skull crushers, back to 15 chest press and 8 skull crusher, then 10 chest press, 6 skull crusher. As little to NO rest as possible)

Cool down 4-5 min

Saturday: Quick HIIT

1 mile warm up

AMRAP 20 minutes: The Magic 8

• 8 squat curl press
• 8 tuck jumps
• 8 full burpees (we all love I know!)
• 8 crab crunch cross
• 8 reverse lunge to power up
• 8 upright row
• 8 chest press with glute bridge
• 8 static v-sit hold with front press

*Whole workout is videod*