Weights JW
WARM UP
LEGS
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 10, 10, 15, 20
Full Squats, Like a yogi Squat weights on shoulders
4 sets 25
Hip Thurusts, weights on pelvis 5’s
3 Sets 20
Alternative Back Lunges, weights by side 5’s
SUPERSET WITH
Split lunges, legs static in lunge position, up and down, weights by sides, 5’s, 20 each side
5 Sets 15-20
Goblet Squat, feet narrow, toes out, weight held like goblet
FINISHER
Circuit 30 reps each , 3 Rounds, start heavy drop each set twice
in plank jump legs in wide and back out
1 Leg hip thrusts, knees in line, 30 each side
Dumbell swing, as you would a Kettlebell
UPPER & ABS
30 heaviest weight 20, next weight down ,10 next weight down, rest then do another 4 times
Shoulder Press
3 Sets 15
Tricep Press ups
SUPERSET WITH
Chest fly, seated chest to knees pull weights out to sides
4 Sets 20
Seated side raises
SUPERSET WITH
Standing bent over fly
3 Sets 25
Push Press overhead 5kgs
ABS
3 Sets All nice and slow and engaged
20 Alternative side plank with rotation (high plank, side plank rotation, high plank, other side plank rotation. Each side plank = 1 Rep)
20 Cocoons
20 Leg Lowering
LOWER
4 sets 30
Straight leg deadlift, legs together, flat back chest out, knees soft, lower to shin then back up
4 sets 12-15
Wide leg, toes out deadlift
4 Sets
20 Right Leg Curtsy Lunge
12 1 & 3/4 RDL (1 Rep = 1 & 3/4 )
12 Left Leg Curtsy Lunge
(ALTERNATE START LEG AFTER REST)
100 1 leg hip thrusts, 50 each side
100
DB Walking Lunges
100
DB Shoulder Squat
UPPER
4 SETS 30
Bent over row, 5’s both sides
4 sets 15
Scaplua press ups (bring shoulder blades togheter and apart
4 Sets 15
Straight arm Pullover
3 sets 30 cleans
3 Sets 20
Overhand crossbody DB Front Raise
SUPERSET WITH
Back Extensions
3 Sets 20
Bicep Curl
SUPERSET WITH
Tricep Dips
GLUTES & SHOULDERS
4 Sets 15
Hamstring trapped feet falldowns
SUPERSET WITH
Lat Raises
5 Sets 12
Seated Arnold Press
SUPERSET WITH
Alternative one arm Thruster (2 Second Pulse at bottom of squat)
3 Sets 15
Prone Fly (Squeeze at top, super slow on down)
SUPERSET WITH
RDL
Circuit x 3
20 Alternative 1 Arm wide leg squat up Row
40 1 ARM KB Swings, 20 EACH SIDE
20 Alternative Front Lunges Arm up