Sep 7 • General discussion
Workout of the week! (9/7-9/13)
Ladies! Last week we focused on portable, on the go workouts! This week we are picking up our HEAVIEST weights! Each workout uses a circuit format for extra challenge! Start each workout with a 5-10 minute warm-up. Walk, row, dance, just move!
Day 1: Legs and Glutes Circuit 1: 3 rounds
1. Heavy Goblet Squat
6–8 reps
2. Dumbbell Romanian Deadlift
6–8 reps
3. Reverse Lunge
8/leg
4. Dead Bug
10/side
REST 90 Seconds
Circuit 2: 3 rounds
1. Dumbbell Sumo Squat
8–10 reps
2. Dumbbell Hip Thrust
10 reps
3. Bulgarian Split Squat
8/leg
4. Weighted Russian Twist
16–20 total
REST 90 SECONDS
Day 2: Upper Body
Circuit 1: 3 rounds
1. Heavy Dumbbell Chest Press
6–8 reps
2. Bent-Over Dumbbell Row
6–8 reps
3. Dumbbell Shoulder Press
6–8 reps
4. Plank Dumbbell Drag
8–10/side
REST 90 SECONDS
Circuit 2: 3 rounds
1. Single-Arm Dumbbell Row
8/side
2. Dumbbell Lateral Raise
10–12 reps
3. Hammer Curl
8–10 reps
4. Overhead Triceps Extension
8–10 reps
5. Weighted Sit-Up
10–12 reps
REST 90 SECONDS
Day 3: Full Body + Posterior Chain (my favorite!)
Circuit 1: 3 rounds
1. Heavy Dumbbell Deadlift
6 reps
2. Dumbbell Front Squat
6–8 reps
3. Single-Arm Dumbbell Row
8/side
4. Suitcase March
30 seconds/side
REST 90 Seconds
Circuit 2: 3 rounds
1. Dumbbell Walking Lunge
8/leg
2. Dumbbell Floor Press
8 reps
3. Dumbbell Pullover
8–10 reps
4. Farmer Carry
45 seconds
5. Weighted Bicycle Crunch
10/side
REST 90 SECONDS
This weeks challenge: Go heavy enough that you FAIL. This is the goal. And post your wins!
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Workout of the week! (9/7-9/13)
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