Here are your workouts!
Click each image to view the workout on Instaram
Before you begin … *Consult with a Doctor to ensure you’re cleared to do intermediate to advanced workouts involving weights, body weight, plyometrics, and quick movements. Always warm up adequately first. Always modify to your own fitness level and abilities.
20 Tricep dips & light bicep curls to warm up
3 SETS OF:
💪🏼8-12 Bicep curls with isometric contraction
💪🏼8-12 Tricep pushups (on knees if needed)
3 SETS OF:
💪🏼8-12 Bicep curl in a half moon & split stance
💪🏼8-12 Tricep Extensions w/band or dumbbell (keep elbow pointed up & just extend)
Burnout reps at the end:
Tricep dips to failure & light bicep curls to failure 🔥 🔥 🔥
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The key to SEEING those muscles you build is another process.
🔥 Here’s a 15-minute leg burner for ya!! It could be 1 ROUND for your burnout AFTER leg day🤤 or do 3 ROUNDS for your 15-minute HIIT cardio for the day!
🔥Plyo Runners lunge on bench
🔥Tricep Dips off bench
🔥Jumping split lunges (30 sec’s ea leg)
🔥Push Ups (on knees due to high reps!)
🔥Squat Straddle jumps on bench
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1 – 3 ROUNDS AT 1-minute each. The 1-minute tricep dips and pushups on knees are your “rest” between the leg-focused sets. Warmup before you start!☝🏼
All lower-body-cardio circuit! You in??? 🤷🏼♀️ And it’s more for ideas those of us with an upper body injury!🙌🏼 ⚠️ But of course EVERY injury & EVERY person is different so consult your Dr & Physical Therapist.
1 min each & 15 second rest. 3X thru ⭕️⭕️⭕️
1️⃣Jump Squats
2️⃣Speed Skaters
3️⃣Squat to Sumo Squat
4️⃣Roundhouse kicks (switch half way thru)
5️⃣Jumping lunges
Now tomorrow you should give your lower body time to recover! So… maybe an easy paced steady-state jog or low-resistance bike with core work & stretching, would be great! OR just a walk & mobility work.
When you’re working around an injury, you have to be careful not to overuse the HEALTHY muscles & joints you have! So that may mean every day is NOT intense.
It’s ok! Focus on nutrition🍃..your body may NEED this change in pace.
Warning ⚠️ It’s a SHOULDER BURNER & cardio in ONE but READ the whole workout below as I’m only showing the strength parts☝🏼😉!! You need HEALTHY non-injured shoulders for this one because it’s a lot of reps! 👉🏼I used 10lbs👈🏼 Use about HALF the weight you’d normally press & curl. It should feel TOO light at first. This is muscle endurance❗️ WARM UP YOUR WHOLE BODY FIRST, THEN…
👇🏼
1 minute each (10 seconds to transition) and 3 ROUNDS⭕️⭕️⭕️
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1️⃣Hammer bicep curl into burpee
🏃♀️1 minute jog/run in place or your stairs
2️⃣Thrusters (weighted squat & press)
🏃♀️1 minute jog/run in place or your stairs
3️⃣Bicep curl with lunge & shoulder press
🏃♀️1 minute jog/run in place or your stairs
4️⃣Alternating front raise & 2 upright rows while sumo squatting
🏃♀️1 minute jog/run in place or your stairs
5️⃣Plank and alternate row & knee tucks
🏃♀️1 minute jog/run in place or your stairs
🎯using NO equipment. And if you’re injured🤕, post surgery🏨, or just NEED a low impact day🚶♀️, I included some low impact options (see below)😉
4 ROUNDS. Do each for 45 seconds all-out-effort + 15 seconds rest.
🔅Kick & jack (low impact: kick & squat)
🔅Jumping lunge (low: walking lunge)
🔅Mountain Climbers (low: bear crawl)
🔅Speed skate (low: side to side lunge)
🔅Burpees (low: step back one leg at a time into that burpee & remove the jack)
REST 1 minute after each round & repeat 4 ROUNDS
Warm up first. I giant set’d these, For example: combine #1-3 and do 3 sets of that, then 3 sets of 4-6, then 3 sets of 7-9, finish with 3 sets of #10. I did 12-20 reps ..listen to your body☝🏼)
1. Jumping lunges
2. Leg Press Smith Machine
3. Romanian Deadlift
4. Cable Kickback
5. Weighted Hip Thrust
6. KB Squat/Goblet Squat
7. Leg Extensions
8. Hamstring Curl
9. Bulgarian Split Lunges
10. Monster Walks & Side Steps – banded
3 TIMES THRU! The #of reps depends on YOUR core strength and endurance…
I don’t always have time for a 45-minute leg day or sometimes I’m sore so I’ll do 3 sets of these moves plus weighted Bulgarian split lunges (one foot behind you on a bench) + some hamstring curls using a stability ball, some banded side steps between sets & I’m good to go for a mini leg day! So basically this…
First, warm-up for 5 minutes then…
🔅3 x 16 single-leg weighted deadlifts
🔅1 Min banded side steps
🔅3 x 16 banded single leg hip thrusts
🔅1 Min banded side steps
🔅3 x 16 barbell hip thrusts
🔅1 Min banded side steps
🔅3 x 16 weighted Bulgarian lunges
🔅1 Min banded side steps
🔅3 x 16 Ham curls w/stability ball
Here’s a quick full body HIIT!
Warning ⚠️ Go light on weights as you’ll do higher reps with this one. It takes about 15’ish minutes if you take a lil “set up” break between drills:
2 ROUNDS:
1️⃣1 minute Barbell or dumbbell Push Presses (go light!)
2️⃣1 minute Barbell or dumbbell bent over row
3️⃣1 minute squatting side to side touching bench; other hand on thigh to support your back. Keep chest up
4️⃣1 minute push-ups moving to each side of bench
5️⃣1 minute squatting side to side (again)
6️⃣1 minute tricep push ups on knees (take breaks as needed)
We did 3 rounds and it took us about 24 minutes but that includes several 30-second arguments as to how many times we had run the stairs and what’s next 🤔🤪😂 Of course warm-up first & modify as needed☝🏼
• 5x Run up & down stairs
• 25 tricep dips
• 25 toe taps
• 25 tricep kickbacks, 10lbs both arms
• 25 jump squats
• 25 bicep curls, 15lbs
• 25 mountain climbers
• 25 tricep pushups (on knees as needed)
REPEAT 3X
Here’s a QUICKIE shoulder workout! And nope, it doesn’t hit every angle and it skips rear delts (which I personally like to do on back day) BUT it’s quick, simple and effective in a time crunch⏰
Warm up using LIGHT weights:
8 front raises
8 lateral (side) raises
8 Arnold Presses
8 Pushups on knees
👆🏼That’s 1 giant set. Do it twice with/no breaks
THEN…
8-16 Front raises
8-16 Lateral raises
8-16 Arnold presses
👆🏼That’s 1 super set. Do it 3 times✔️✔️✔️
The workout: 4 ROUNDS⭕️⭕️⭕️⭕️
Make sure you warm up first and ..☝🏼this is NOT a workout for newbies or those just getting back into the swing of things. If you are, talk to me & I’ll get ya started more appropriately 😉
Ok looks easy but I feel major burn with this one 🔥 🔥🔥! 1-2 rounds, 12-24 reps each depending on your abdominal strength and endurance.
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▫️Plank with knee taps ▫️Alternating heal touch
▫️Hip lift (lift up,don’t swing)
▫️Oblique knee lift to opp shoulder, other arm on floor
▫️Slowww, controlled full sit up
▫️Bicycle abs (obliques)
Warm up first☝🏼and know your body. If you’re not used to doing core work, this would be too much. Start where you can😉
How many rounds of this “Sweet 16” workout can you get thru in 16 minutes?? Warm up effectively first!🔥 16 minutes AMRAP⏰
ONE ROUND =
After warming up, 4 Rounds of :
1️⃣ 1 minute bench hops
2️⃣ 1 minute banded squat jumps
3️⃣ 1 minute burpee w/weight
4️⃣ 1 minute Mtn Climbers
5️⃣ 10 Narrow/wide Power Push-ups (modify as needed)
☝🏼These workouts aren’t for everyone. You know your fitness levels and limitations best😉
You know when you lift weights intensely and you create those micro tears in the muscles, your body responds with inflammation i.e. water retention as a defense mechanism, and therefore your weight can TEMPORARILY go up slightly on the scale.. you do know this, right? Don’t let the temporary movement on the scale due to intense strength training (or a new program that makes you sore), leave you feeling defeated! The scale is not the whole story as far as fitness progress or fat loss… Not whatsoever!
Here’s a quick HIIT for those of you that have access to, and know how to use, a barbell This took me about 13 minutes⏰!
