weekly workouts

July 6th-12th

example split:

(adjust days to include

virtual sessions)

Monday- push/hiit

tuesday- lower

Wednesday- pull

thursday- core/hiit

friday- lower

saturday- boot camp or cardio

workout 1

2-3 Rounds

1 arm db press

pull-over

man treadmill

push-up

dips

db fly

elliptical

band chest fly

stepper

band twist

pad pike

rev lunge press

20

20

200

20

20

20

.2

20ea

20

20ea

20

20

 

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workout 2

2-3 rounds

db rev lunge

rdl

db lunge

hip raise

band s

hop squat

1 leg man treadmill

ham curl

1 leg hip raise

stepper

mnt

bike

20

20

20

20

20ea

20

20

20

20

20

200

.5

workout 3

2-3 rounds

 

pull-up

deadlift

rings

rower

ball slam

db row

db curls

band rev fly

elliptical

ab twist

sled push

bosu ab

20

20

20

200

20

20

20

20

.2

20

2

20

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