Monday:
Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.
1A. Dumbbell Lunge
1B. Pushup
4 sets, 8-12 reps each, 90 seconds between supersets
2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout
4 sets, 6-8 reps each, 90 seconds between supersets
3A. Dumbbell Curl
3b. Dumbbell Shoulder Press
4 sets, 12-15 reps each, 2 minutes between supersets
4A. Plank
4B. Dip (can be done on a chair)
4 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets
Tuesday:
1A. Body-Weight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets
2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
5 sets, 10 reps, 90 seconds between sets
- Wall Sit
Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.
Wednesday:
Perform all exercises as a massive superset, rest 90 seconds, then repeat 5 times.
- Jump Rope (60 seconds)
- Burpee (10 reps)
- Dumbbell Curl-To-Press (15 reps)
- Bear Crawl (60 seconds)
Thursday:
1A. Ab-Wheel Rollout
1B. Superman hold
4 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets
- Renegade Row
4 sets, 10 reps, 60 seconds rest
- Plank
4 sets, 60 second hold, 90 seconds rest
Friday:
- Pushup 55*
3 sets, 3 minutes between sets
* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.
- Plank
3 sets, 60 seconds, 60 seconds rest
3A. Body-Weight Squat
3B. Dumbbell Curl
4 sets, as many reps as possible, 90 seconds rest between supersets
4A. Dip (can be done on a chair)
4B. Pullup (in doorframe)
5 sets, 5-10 reps, 45 seconds rest between supersets
Saturday:
1A. Body-Weight 1¼ squat*
* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.
1B. Dumbbell Romanian Deadlift
6 sets, 10 reps (as many as possible for squat), 90 seconds rest
2A. Walking Lunge
2B. Lying Glute Bridge
6 sets, 20 reps, 90 seconds rest
Sunday: Fat Burn/ Abs
100 body squats
100 crunches
100 assisted push ups
100 lying leg raises
100 Over head dumbbell tricep extension
4 planks until failure
100 v-up crunches
100 butt lift (bridge)
100 db shoulder press
100 lunges
