10d • General discussion
Workout of the Week! 11/2-11/9
Ladies!! First week of November.....let's get after it! Start every workout with a 5-10 minute warm-up. Try to lift a little heavier than last week.
Day 1: Lower Body. Glutes and hamstring
- Heavy dumbbell sumo squat. 4 sets. 6-8 reps
- Dumbbell step up (any elevated surface). 3 sets. 8 reps each leg.
Circuit: 3 rounds
- Romanian dead lift: 8 reps
- Standing hip abduction with band: 12 reps
- Rest for 45 seconds
Glute and core finisher: 2 rounds
- Banded glute bridge: 20 reps
- Bodyweight squat pulses: 20 reps
- Weighted dead bug: 8 each side
- Forearm plank: 40 seconds
- Rest 30 seconds
Day 2: Upper body: Chest, shoulders & arms
- Heavy single-arm row: 4 sets. 6-8 reps each side
- Neutral grip dumbbell floor press. 3 sets. 8 reps
- Dumbbell lateral raise: 2 sets: 12 reps
- Dumbbell Arnold press: 3 sets of 8 reps
- Band pull apart: 15-20 reps
Circuit: 2 rounds
- Alternating dumbbell curl: 10 each arm
- Banded tricep overhead extension: 15
- Push-up. Try one on your toes: 8-12 reps
- Plank shoulder tap: 10 total
Day 3: Full Body: Strength and Stability
- Dumbbell dead lift: HEAVY. 4 sets of 6-8 reps
Round 3: Circuit: 3 rounds
- dumbbell reverse lunge: 8 per leg
- Chest press: 8 reps
- Banded bent over row. 15
- Rest 45 seconds
Round 3:
Dumbbell hip thrust: 3 sets of 10 reps
Banded pull apart: 3 sets of 15 reps
Round 4: Core and Carry: 2 rounds
- Heavy farmer carry: 40 seconds
- Banded crunch: 20
- Side plank: 30 seconds
- Bodyweight reverse crunch: 12
Post your sweaty selfie!! Keep working hard ladies!!!!!!
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Workout of the Week! 11/2-11/9
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