GYM VERSION

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Active Rest Day (45-60

MIN WALK) OR Bonus
Workout!

QUADS &
LOWER BODY UPPER BODY UPPER BODY BONUS!
GLUTES WEIGHTED HAMSTRINGS
SCULPTING WEIGHTED & CORE SCULPTING GLUTES WEIGHTED
WEIGHTED
ACTIVATION CIRCUIT: BOOTY ACTIVATION CIRCUIT: BOOTY
WARM UP WARM UP ACTIVATION CIRCUIT WARM UP
BANDS BANDS

30 second on, 10 seconds transition 15 minute incline treadmill walk Push Ups - 2 Rounds, 15 Each 1. Jumping Lunges - 2 Rounds, 30 20 minute incline treadmill walk 30 second on, 10 seconds transition
time between exercises. Seconds time between exercises.

1. Banded Kickbacks - 2 Rounds, 30 2. Sumo Squat Pulses- 2 Rounds, 30 1. Banded Abductors - 2 Rounds, 30
Seconds Each Leg Seconds Seconds Each Leg

2. Banded Hip Thrusts - 2 Rounds, 30 2. Banded Glute Bridges - 2 Rounds, 30

Seconds Seconds

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

💠 Round 1 💠 Circuit Style 💠 Round 1 💠 Round 1 💠 Circuit Style 💠 Round 1

1. Cotton Band Barbell Squats - 3 Rounds, Do All Exercises Back To Back 4-5 Rounds, 1. Dumbbell Shoulder Press (standing) - 3 1. Smith Machine Squats - 3 Rounds, 12 Do All Exercises Back To Back 4 Rounds, 30 1. Barbell Sumo Deadlifts - 3 Rounds, 12
12 Reps 30 Seconds Each Rounds, 12 reps Reps Seconds Each Reps
2. Dumbbell Split Squats - 3 Rounds, 10
2. Cotton Band Crab Walks -3 Rounds, 10 1. Banded Low Side Steps 2. Dumbbell Lateral Raises - 3 Rounds, 12 Reps, Each Leg 1. Shoulder Taps 2. Barbell Step Ups -3 Rounds, 10 Reps
Reps Each Leg 2. Banded Jump Squats
3. Banded Abductors
Reps 3. Dumbbell Wall Sit - 3 Rounds, 30
Seconds
2. Push Ups
3. Tricep Dips
Each Leg
REST DAY
💠 Round 2 💠 Round 2 💠 Round 2
1. Split Squats - 3 Rounds, 10 Reps Each 4. Banded Pop Squats 1. Dumbbell Front Raises - 3 Rounds, 12 💠 Round 2 4. Banded Push Ups 1. Barbell Sumo Squats 1 1/4 - 3 Rounds,
Leg 5. Banded Sumo Squat Pulses Reps Each Arm 1. Dumbbell Single Leg Glute Bridges - 3 5. Plank Raises 12 Reps
6. Banded Thrust Flyes Rounds, 10 Reps Each Leg 6. Plank
2. Frog Kicks (Banded) - 3 Rounds, 12 Reps 2. Dumbbell Bent Over Rows - 3 Rounds, 2. Exercise Ball Hamstring Curl 2. Barbell Sway Squats- 3 Rounds, 10 Reps
💠 Round 3 12 Reps Each Way
1. Cotton Band Barbell Hip Thrusts - 3 Have no longer than 90 seconds rest 💠 Round 3 Have no longer than 90 seconds rest 💠 Round 3
3. Dumbbell Romanian Deadlifts - 3
Rounds ,10 Reps Each Leg between sets 1. Dumbbell Single Arm Rows- 3 Rounds, between sets 1. Cotton Band Crab Walks - 3 Rounds ,10
Rounds, 12 Reps
10 Reps Each Arm Reps Each Way
2. Banded Clams - 3 Rounds ,12 Reps 2. Dumbbell Bicep Curls - 3 Rounds, 12
Each Leg Reps Have no longer than 90 seconds rest 2. Barbell Glute Bridges - 3 Rounds ,12
between sets Reps
Have no longer than 90 seconds rest 💠 Round 4
between sets 1. Dumbbell Overhead Tricep Extensions Have no longer than 90 seconds rest
(seated)- 3 Rounds, 12 Reps between sets
2. Tricep Dips - 3 Rounds, 12 Reps
Have no longer than 90 seconds rest
between sets

FINISHER CORE FINISHER FINISHER

Banded squat jumps - 2 rounds, 30 30 second on, 10 seconds transition 1. Barbell Glute Bridges (Narrow Stance) - Banded squat jumps - 2 rounds, 30
seconds time between exercises. 2 sets, 30 seconds seconds

1. Leg Raises - 3 rounds, 30 seconds

2. Crunches - 3 rounds, 30 seconds

3. Plank - 3 rounds, 30 seconds

 HOME VERSION
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Active Rest Day (45-60

MIN WALK) OR Bonus
Workout!

QUADS &
LOWER BODY UPPER BODY UPPER BODY BONUS!
GLUTES WEIGHTED HAMSTRINGS
SCULPTING WEIGHTED & CORE SCULPTING GLUTES WEIGHTED
WEIGHTED
ACTIVATION CIRCUIT: BOOTY ACTIVATION CIRCUIT: BOOTY
WARM UP WARM UP ACTIVATION CIRCUIT WARM UP
BANDS BANDS
30 second on, 10 seconds transition 15 minute incline treadmill walk Push Ups - 2 Rounds, 15 Each 1. Jumping Lunges - 2 Rounds, 30 20 minute incline treadmill walk 30 second on, 10 seconds transition
time between exercises. Seconds time between exercises.

1. Banded Kickbacks - 2 Rounds, 30 2. Sumo Squat Pulses- 2 Rounds, 30 1. Banded Abductors - 2 Rounds, 30
Seconds Each Leg Seconds Seconds Each Leg

2. Banded Hip Thrusts - 2 Rounds, 30 2. Banded Glute Bridges - 2 Rounds, 30

Seconds Seconds

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

💠 Round 1 💠 Circuit Style 💠 Round 1 💠 Round 1 💠 Circuit Style 💠 Round 1

1. Cotton Band Dumbbell Squats - 3 Do All Exercises Back To Back 4-5 Rounds, 1. Dumbbell Shoulder Press (standing) - 3 1. Dumbbell Squats - 3 Rounds, 12 Reps Do All Exercises Back To Back 4 Rounds, 30 1. Barbell Sumo Deadlifts - 3 Rounds, 12
Rounds, 12 Reps 30 Seconds Each Rounds, 12 reps 2. Dumbbell Split Squats - 3 Rounds, 10 Seconds Each Reps
Reps, Each Leg
2. Cotton Band Crab Walks -3 Rounds, 10 1. Banded Low Side Steps 2. Dumbbell Lateral Raises - 3 Rounds, 12 3. Dumbbell Wall Sit - 3 Rounds, 30 1. Shoulder Taps 2. Barbell Step Ups -3 Rounds, 10 Reps
Reps Each Leg 2. Banded Jump Squats Reps Seconds 2. Push Ups Each Leg
💠 Round 2 3. Banded Abductors
4. Banded Pop Squats
3. Tricep Dips
4. Banded Push Ups
💠 Round 2 REST DAY
1. Split Squats - 3 Rounds, 10 Reps Each 💠 Round 2 💠 Round 2 1. Barbell Sumo Squats 1 1/4 - 3 Rounds,
Leg 5. Banded Sumo Squat Pulses 1. Dumbbell Front Raises - 3 Rounds, 12 1. Dumbbell Single Leg Glute Bridges - 3 5. Plank Raises 12 Reps
6. Banded Thrust Flyes Reps Each Arm Rounds, 10 Reps Each Leg 6. Plank
2. Frog Kicks (Banded) - 3 Rounds, 12 Reps 2. Barbell Sway Squats- 3 Rounds, 10 Reps
💠 Round 3 2. Dumbbell Bent Over Rows - 3 Rounds, 2. Exercise Ball Hamstring Curl Each Way
1. Cotton Band Dumbbell Hip Thrusts - 3 Have no longer than 90 seconds rest 12 Reps Have no longer than 90 seconds rest 💠 Round 3
Rounds ,10 Reps Each Leg between sets between sets 1. Cotton Band Crab Walks - 3 Rounds ,10
3. Dumbbell Romanian Deadlifts - 3
💠 Round 3 Rounds, 12 Reps Reps Each Way
2. Banded Clams - 3 Rounds ,12 Reps 1. Dumbbell Single Arm Rows- 3 Rounds,
Each Leg 10 Reps Each Arm Have no longer than 90 seconds rest 2. Barbell Glute Bridges - 3 Rounds ,12
2. Dumbbell Bicep Curls - 3 Rounds, 12 between sets Reps
Have no longer than 90 seconds rest Reps
between sets Have no longer than 90 seconds rest
💠 Round 4 between sets
1. Dumbbell Overhead Tricep Extensions
(seated)- 3 Rounds, 12 Reps
2. Tricep Dips - 3 Rounds, 12 Reps

Have no longer than 90 seconds rest

between sets

FINISHER CORE FINISHER FINISHER

Banded squat jumps - 2 rounds, 30 30 second on, 10 seconds transition 1. Barbell Glute Bridges (Narrow Stance) - Banded squat jumps - 2 rounds, 30
seconds time between exercises. 2 sets, 30 seconds seconds

1. Leg Raises - 3 rounds, 30 seconds