January 2021

 1: Back, Triceps, Front & Side Delts (w/intervals)

2 sets, 20 reps:

lat pull down (wide grip)

tricep dips

lateral raise

Interval Circuit 1 (for all interval circuits, 30/60/45 of each):

mountain climbers/reverse crunch

3 sets, 8-10 reps:

underhanded row (machine or barbell)

tricep push up

shoulder press

Interval Circuit 2:

toe taps on step/V sit hold with scissor legs (out and in)

3 sets, 8-10 reps:

close grip pull down

tricep straight bar press down

front raise

Interval Circuit 3:

burpees/elbow plank

3 sets, 8-10 reps:

single arm row

single arm overhead tricep press

Interval Circuit 4:

jump squats/bicycle crunches

2: Core & Legs

30s each, 3 times through:

banded bird dog (each side)

Russian twist

knee to feet get ups (each side)

V-ups

4 sets, 12-15 reps:

squats

banded deadlift

calf raises

sumo squat on step

lying leg curl on ball

plie with abductor

squat to deadlift (on two steps)

bridge with leg lifts

alternating curtsy lunges

leg cross behind (on bench)

B-stance deadlift

plie hold with calf raises

3: Chest, Biceps & Rear Delts

2 sets, 20 reps:

push ups

row and rotate (light weights)

3 sets, 8-10 reps:

chest press

barbell curl

reverse fly

chest fly

behind back curl

roator cuff

low cable cross over

hammer curl

high row (with rope)

3 sets, to failure:

push ups

close grip pull ups

intervals:

15/30/45/60/90/60/45/30/15

30s each, 3-5 times through:

X crunch

side plank with top knee to elbow (each side)

sky diver

4: Run or Sprints