Aug 24 • General discussion
Workout of the week: 8/24-8/30
Happy Monday Ladies! Let's get strong and sweaty! This week's workout is going to use a circuit focus to build and sculpt gorgeous muscles. Start all workouts with a 5-10 minute warm up on the stepper, treadmill, bike, ect.
Day 1. Lower Body
Circuit 1: Perform 4 rounds of the following exercises. Go heavy.
1. Heavy Goblet Squat
6–8 reps
2. Dumbbell Romanian Deadlift
8 reps
3. Banded Lateral Walk
12 steps each direction
REST 90 seconds
Circuit 2: Perform 3 rounds of the following exercises.
1. Dumbbell Reverse Lunge
8/leg
2. Dumbbell Hip Thrust
10 reps
3. Banded Standing Kickback
12/leg
REST 90 SECONDS
FINISHER: 2 ROUNDS
Banded Squat × 15
Wall Sit × 45 s
Day 2. Upper Body
Circuit 1: Perform 4 rounds.
1. Dumbbell Shoulder Press
8 reps
2. Dumbbell Lateral Raise
10–12 reps
3. Banded Chest Fly
12–15 reps
REST 90 SECONDS
Circuit 2: Perform 3 rounds
1. Heavy Dumbbell Chest Press
6–8 reps
2. Single-Arm Dumbbell Row
8/side
3. Band Pull-Apart
15 reps
REST 90 SECONDS
Circuit 3: Perform 3 rounds
1. Hammer Curl
8–10 reps
2. Overhead Dumbbell Triceps Extension
8–10 reps
3. Band Face Pull
15 reps
REST 60 Tow Seck
Day 3: Posterior chain & Full body
Circuit 1: 4 rounds
1. Heavy Dumbbell Deadlift
6 reps
2. Bent-Over Dumbbell Row
8 reps
3. Banded Good Morning
12–15 reps
REST 90 seconds
Circuit 2: 3 rounds
1. Bulgarian Split Squat
8/leg
2. Dumbbell Pullover
10 reps
3. Banded Glute Bridge (can put a weight on your pelvis)
15 reps
REST 90 SECONDS
Circuit 3: 3 rounds
1. Farmer Carry
45–60 seconds
2. Banded Row
12–15 reps
3. Pallof Press
10/side
REST 60 seconds
Post your sweaty selfie!!! Keep working hard ladies!!!!
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Workout of the week: 8/24-8/30
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