Exercise Options

LEG OPTIONS

LEG DAY #1

10 Min Warm-up

3X15 Jump Squats

3X10 Single Leg Squats (each side)

1 Min Cardio (Jump Rope, Jumping Jacks, Run ect.)

3X20 Leg Extensions

3X20 Side to Side Hops

1 Min Cardio

3X20 Barbell Squats

3X20 Standing Calf Raises

2 Min Cardio

5-10 Min Cool Down

LEG DAY #2

10 Min Warm-up

25 Squats (Regular)

25 Squats (Toes Pointed Out)

25 Squats (Toes Pointed In)

-Repeat twice (On Bosu Ball if Possible)

3X20 Leg Press

3X20 Walking Barbell Lunges

3X25 Leg Curls

3X20 Hip Abductor

3X20 Hip Adductor

SHOULDERS AND ABS OPTIONS

SHOULDERS/ABS #1

10 Min Warm Up

4X15 Front Raises

4X15 Side Raises

4X30 Bicycle Crunches (On Bosu Ball if possible)

4X15 Dumbbell Press (Palms Face Forward)

4X15 Dumbbell Military Press (Palms Face Inward)

4X10 Roman Chair Knee Raises

4X15 Mountain Climbers

4X10 Push Ups

30 Min Cardio

SHOULDERS/ABS #2

10 Min Warm Up

Arm Circles (50 Each Direction)

4X10 Bent Over Rows

4X10 Upright Rows

4X10 V-Sit Ups

4X10 Leg Raises

4X10 Dumbbell One Arm Press (each side)

4X10 Front Cable Raise

50 Stability Ball Crunches

25 Side Crunches (Each Side)

1 Min Plank

30 Sec Side Plank (Each Side)

4X10 Standing Oblique Side Crunches with Dumbbell (Each Side)

30 Min Cardio(OPTIONAL)

CHEST AND TRICEP OPTIONS

CHEST/TRICEPS #1

10 Min Warm Up

4X10 Barbell Bench Press

4X10 Dumbbell Flyes

4X10 Cable Crossover

2X10 Pushups

2X10 Pushups to Side Plank

4X10 Skullcrushers

4X10 Tricep Kickbacks

4X10 Tricep Cable Pulldown

4X15 Chair Dips

4X10 Overhead Tricep Extensions

30 Min Cardio(OPTIONAL)

CHEST/TRICEPS #2

10 Min Warm Up

Pushups (As many as possible)

1 Min Cardio (Jump Rope, run, high incline treadmill walk)

20 Barbell Chest Press

1 Min Cardio

20 Decline Bench Press

1 Min Cardio

20 Incline Bench Press

1 Min Cardio

15 Wide Arm Pushups

15 Close Arm Pushups

1 Min Cardio

25 Chair Dips

1 Min Cardio

2X15 Tricep Kickbacks

1 Min Cardio

2X10 Bosu Ball Pushups

10 Min Cardio

BACK AND BICEPS OPTIONS

BACK/BICEPS #1

10 Min Warm Up

4X10 Lat Machine Pulldowns

4X10 Seated Cable Rows

4X10 Bent over Barbell Rows

4X10 One Arm Dumbbell Row (each side)

4X10 Hyperextensions (hold weight disk on chest if possible)

4X10 Standing Alternate Dumbbell Curls

4X10 Hammer Curls

4X10 Two Hand Cable Curls

30 Min Cardio

BACK/BICEPS #2

10 Min Warm Up

4X10 Barbell Curl

4X10 Close-Grip Standing Barbell Curl

4X10 Incline Dumbbell Curl

2X10 Alternating Renegade Row

4X10 Crossover Reverse Lunge

2X20 Goodmornings

2X20 Supermans (on yoga ball if possible)

4X10 Straight Arm Cable Pulldowns

4X10 V Bar Pulldowns

30 Min Cardio

Exercise Plan

-Try to work out 3-5 times a week, listen to your body if it is too much!

-Choose a max of 5 exercises per body part- except for LEG DAY- do all!

-Change up the exercises every time you work out!