Women’s Daily Trainer

Womens Daily Trainer

Another week to Reach Your APEX!!

Monday: Glutes

Circuit 1

  • Squats 3 x 10
  • Super Wide Leg Press 3 x 10
  • Cable Kickbacks 3 x 10

Circuit 2

  • Barbell Hip Thrust 3 x 10
  • Walking Lunges 3 x 15
  • Single Legged Leg Press 3 x 10

Tuesday: Hamstrings

Circuit 1

  • Stiff Legged Dumbbell Deadlifts 3 x 10-12
  • Lying Leg Curls 3 x 10

Circuit 2

  • Glute Ham Raises 3 x 10
  • Lying Ham Curls with Exercise Ball 3 x 15
  • Seated Leg Curl 3 x 10

Wednesday: Upper Body

Circuit 1

  • Pull Ups (Resistance Band Assistance) 3 x Failure
  • Seated Cable Row 3 x 15
  • Dumbbell Renegade Rows 3 x 10

Circuit 2

  • Dips 2 x 10-12
  • Front Raises 2 x 15 (Superset)
  • Side Lateral Raises 2 x 15
  • Cable Crossovers 2 x 10
  • Push Ups 2 x 10

Thursday: Quads

Circuit 1

  • Front Squats 3 x 10
  • Narrow Stance Leg Press 3 x 10
  • Leg Extensions 3 x 10

Circuit 2

  • Dumbbell Walking Lunges 3 x 15
  • Dumbbell Step Ups 3 x 10 (Each Leg)

Friday: Full Body/Plyos

Circuit 1

  • Front Squats into Shoulder Press 3 x 20
  • Jumping Lunges 3 x 20
  • Kettlebell Swings 3 x 20

Circuit 2

  • Burpees 3 x 20
  • Alternating Med Ball Push Ups 3 x 20
  • Box Jumps 3 x 15

Saturday: Active Rest

  • Recovery

Sunday: Active Rest

  • Recovery