New Women’s Daily Trainer

Womens Daily Trainer

  • Monday: Legs (Heavy)

    • Squats 4×10
    • Step Ups with Dumbbells 4×15 each leg
    • Leg Curls 4×12
    • Stationary Lunges with Dumbbells 4×15
    • Leg Press 4×10
    • Dead lifts 4×10
    • 30 min on Stairmill with Sprinting Intervals

    Tuesday: Upper Body/Abs

    • Pushups with rotation at the top 4×20
    • Dips 4×20
    • Pull Ups (as many as I can get)
    • Leg Lifts with rotation 4×40
    • Crunches on stability ball with resistance 4×50
    • Wood Chops 3×20
    • 30 minutes of running

    Wednesday: Plyometrics/Core Training

    • Jump Lunges 3×25
    • Speed Skaters 3×30
    • Box Jumps 3×15
    • Line Hops 3×45 sec
    • High Knees and Leap Frogs in sand 5x 1 minute
    • Over Head throws with the Medicine Ball 3×15
    • Jump Rope 5x 3min
    • Plank (feet on bench and arms on stability ball) 3x 1min
    • Side Plank 3x 1min each side

    Thursday: Upper Body (Light)

    • Dumbbell Chest Press 3×20
    • Seated Row 3×20
    • Shoulder Press 3×20
    • Dumbbell Curls 3×20
    • Tricep Pull Downs 3×20
    • Lat Pull Downs 3×20
    • Front and Lateral Raises 2×20
    • Incline Ab Bench 4×50
    • Roman Chair 4×25
    • 30min Elliptical Ramp (High intensity)

    Friday: Legs (Light)

    • Leg Extensions 4×25
    • One leg Squats 4×20 each leg
    • Weighted Donkey Kicks 4×25
    • Hack Squat 4×25
    • 30min Stairmill Intervals

    Saturday: Off

    • Rest day

    Sunday: HIIT

    • Sprints: 2×60 yards
    • Sprints with Chute 3×40 yards
    • Stairs: 6x
    • High Knees 4x 30 yards
    • Tuck Jumps 3×15
    • Skips for height 3×15