Great Workouts Each Week

Warm Up

  • 4 cardio machines - 3 min each

 

Set 1

  • 10 decline push-ups
  • 20 bicep curls - 12-30lb DBs
  • 30 triceps dips off bench, feet up on resist-a-ball
  • 40 crunches on BOSU
  • 50 squats - hold 15-30lb DBs
  • Repeat 2x

 

Set 2

  • 10 incline push-ups
  • 20 DB hammer curls - 12-20lb
  • 30 squats (5 squats/5 squats jumps/alternate until you reach 30 reps) 10lb DBs
  • 40 bicycle crunches total (abs move)
  • 50 pumps on the Real Runner each leg (or mountain climbers)
  • 2 min of cardio - any machine
  • Repeat 3x

 

Set 3

  • 10 floor push-ups
  • 20 overhead shoulder presses - 12-20lb DBs
  • 30 BOSU lifts overhead (swing arms)
  • 40 total reverse lunges - 10-20lb DBs
  • 50 treadmill pushes per leg!!
  • Repeat 3x

 

Please note all weights are an estimated range; female numbers at the front end, male numbers at the back end. If you need help with specific weight ranges, please consider our customized workout.

Set 1

  • 4x15, 12, 10, 8
  • DB bicep curls
  • Overhead DB tricep extension
  • DB hammer curls
  • Lying DB overhead tricep extension
  • 100 Bicycle crunches

 

Set 2

  • Cable bicep curls with bar-15, 12, 10, 8
  • Cable tricep pushdown with rope-15, 12, 10, 8
  • DB preacher curls- 4x8
  • Skullcrushers- 4x10
  • Back extensions- 4x25
  • Sit-ups on stability ball- 4x25

 

Set 3

  • Tricep pushdowns with resistance band-30
  • Bicep curls with resistance band-30
  • Crunches (feet in air)- 100