Glutes & Hamstrings Sumo Deadlift - 10,8,8,6 reps Hip Thrusts - 8 full reps straight into 5 pulse reps - 4 sets Reverse Lunges – 8 reps each leg - 4 sets Goodmornings – 10 reps – 3 sets Glute Kick Backs – 12 reps each leg – 3 sets Lying Hamstring Curls – until […]

Glutes & Hamstrings Sumo Squat – 12,12,10,10 reps Hip Thrusts – 8 full reps straight into 5 pulse reps – 4 sets Reverse Lunges – 8 reps each leg – 4 sets Band Hip Abductors – 15 reps – 3 sets Glute Kick Backs – 12 reps each leg – 3 sets Hamstring Walk Outs […]

Shoulders & Arms + Abs Shoulder Press – 10,8,8,6,6 reps   Bicep Curls – 8 reps each arm – 4 sets Superset with Neutral Grip Press – 10 reps – 4 sets   Dips – until failure – 4 sets Superset with Lateral Raises – 12 reps – 4 sets   Underhand Tricep Extension – […]

Shoulders & Arms + Abs Shoulder Press – 10,10,8,8 reps   Bicep Curls – 8 reps each arm – 4 sets Superset with Neutral Grip Press – 10 reps – 4 sets   Dips – 10 reps – 4 sets Superset with Lateral Raises – 12 reps – 4 sets   Tricep Kick Back – […]

Full Body HIIT Perform each exercise back to back only resting between rounds – 5 rounds Full Body Press – 12 reps Wide to Narrow Squats – 10 reps (count wide squats) Reverse Fly Variation – 12 reps Reverse Lunge Bicep Curl – 10 reps each leg Plank Taps – 30 reps   Full Body […]

Full Body Lift Back Squat – 12,10,8,6 reps – 4 sets Military Press – 8 reps – 4 sets Bent Over Row – 12 reps – 4 sets Walking Lunges – 30 reps – 3 sets Bicep Curls – 10 reps – 3 sets Superset with Tricep Push Up – 10 reps – 3 sets […]

Back & Chest + Cardio Pull Ups(if you have a way to do these at home) – until failure – 3 sets Bent Over Row – 12,12,10,10 reps Chest Press – 12,12,10,10 reps Seated Band Row  – 12 reps each arm – 4 sets   Chest Flies – 10 reps – 4 sets Superset with […]

Total Upper Body Alternating Shoulder Press – 6 reps each arm – 4 sets Reverse Fly Variation – 12 reps – 4 sets Hammer to Wide Bicep Curl – 10 reps – 4 sets Underhand Front Raise – 8 reps each arm – 4 sets Tricep Push Ups – 10 reps – 4 sets    […]

Quads & Glutes Sumo Squat to Deadlift – 12 reps – 4 sets Superset with Dumbbell Hip Thrust – 12 reps – 4 sets Goblet Squat – 12 reps straight into 12 bodyweight reps– 4 sets Dumbbell Deadlift – 10 reps – 4 sets Curtsy Lunges – 6 reps each leg – 4 sets Sumo […]