Sep 28 • General discussion
Workout of the Week! (9/28-10/3).
What's up Ladies!!! This week's workout follows all of the progress you have built so far! If you are new and this is your first week, WELCOME!!!! I am so happy you are here! Let's get after it!
Each workout follows a circuit format and utilizes bands, dumbbells and bodyweight. Modify as needed. If you are getting through all of the reps too easily, it's time to invest in heavier weights.
Start each workout with a 5-10 minute warm-up. You can walk, dance, whatever! Just move.
Day 1: Lower Body: Quads & Glutes
- Heel elevated goblet squat. 4 sets of 6-8 reps
- Superset 1: 3 rounds
Dumbbell dead lift 8 reps
Banded lateral walk 12 each direction
Rest 60 seconds
- Superset 2: 3 rounds
Reverse lunge: 8 reps each side
Banded glute bridge: 15 reps
Rest: 60 seconds
- Superset 3: 2 rounds
Bulgarian split squat (can do bodyweight): 12 each side
Squat pulses: 20 reps
Day 2: Upper body push & pull
ALTERNATING DUMBBELL CHEST PRESS
4 sets × 6–8/side
Keep one dumbbell extended while the opposite arm presses.
This increases both time under tension and core demand.
Rest 60 seconds.
SUPERSET 1: 3 ROUNDS
2A. Heavy Bent-Over Dumbbell Row
8 reps
2B. Push-Ups
Near technical failure
Rest 60 seconds.
SUPERSET 2: 3 ROUNDS
3A. Arnold Press
8 reps
3B. Band Face Pull
15 reps
Rest 60 seconds.
SUPERSET 3: 3 ROUNDS
4A. Alternating Dumbbell Curl
8/arm
Go heavier than your typical curl.
4B. Banded Triceps Pressdown
12–15 reps
UPPER-BODY FINISHER: 2 ROUNDS
Dumbbell Lateral Raise:10 reps
Immediately into
Band Pull-Apart: 5 reps
ABS: 2 ROUNDS
Plank Dumbbell Drag: 8/side
Reverse Crunch :12
Day 3: Posterior chain and full body
HEAVY BLOCK
1. HEAVY DUMBBELL DEADLIFT
4 sets × 5–6
This should be the heaviest weight you use all week.
If you completed all your reps last week with good form, increase your dumbbells this week.
Rest 90 seconds.
SUPERSET 1: 3 ROUNDS
2A. Single-Leg Dumbbell Romanian Deadlift
8/leg
2B. Banded Good Morning
15 reps
Rest 60 seconds.
SUPERSET 2: 3 ROUNDS
3A. Heavy Single-Arm Dumbbell Row
8/side
3B. Band Pull-Apart
15–20 reps
Rest 60 seconds.
SUPERSET 3: 3 ROUNDS
4A. Dumbbell Hip Thrust
8–10 reps
Go HEAVY.
4B. Banded Hip Abduction
15–20 reps
Rest 60 seconds.
FULL-BODY FINISHER: 2 ROUNDS
5A. Dumbbell Thruster
8 reps
5B. Heavy Farmer Carry
45 seconds
ABS: 2 ROUNDS
Weighted Russian Twist: 10/side
Side Plank: 30 seconds/side
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Workout of the Week! (9/28-10/3).
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