Favorite Workouts

Since August 2016 I have been adding sets below that I have personally done and found to compliment each other well.

Feel free to pick and choose from the list to put together your own workout!


LEGS:

Side lunge + Back lunge (add dumbbells)

Curtsey lunge + Back lunge (add dumbbells)

Leg press machine + Leg curl machine

GLUTES:

Hip thrusts (on a wall, bench, or with barbell) + Donkey kicks (back and side)

Cable kick backs + Hip thrusts (dumbbell, plate, or barbell)

Step-up & knee raise +Donkey kick-backs

HAMMIES:

Leg curl machine + Dumbbell romanian deadlifts

Good mornings (ez bar) + Sumo squats (holding a dumbbell)

Swiss ball leg curls + Dumbbell romanian deadlifts

BIS & BACK:

Assisted pull-ups + Cable curls

Single-arm dumbbell rows + Hammer curls

TRIS AND CHEST:

Incline dumbbell bench + Incline dumbbell flyes

Lying on the floor dumbbell press + Flye Machine

ABS:

Sit-ups holding a medicine ball above head + Heel touches + 1 minute plank

Swiss ball tuck-ins + Raised leg circles

CARDIO:

Treadmill – walk 1 minute + sprint 30 seconds (6x)

Neighborhood jog – walk a streetlight + sprint a streetlight

Neighborhood jog – jog around block 1-2x + two of the legs, hammies, or glute sets listed above

Sprints in neighborhood – sprint three streetlight + rest 20-30 seconds (10x)

CARDIO CIRCUITS:

Jumping lunges + stationary lunges

Jumping squats + stationary squats

Jump rope + jumping lunges

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