Weeks 1 & 2

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 15 minutes

Legs: Day 1

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Sumo squats 3×12
Back squats 3×12
Elevated hip bridge 3×12

 

Forward lunges 3×24
Pulse squats 3×15
Side lunges 3×10

 

Leg curls 3×12
Leg extensions 3×12

 

Burpees 3×10

 

Stretch: 10 minutes

Chest: Day 2

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Dumbbell incline bench 3×10
Dumbbell flat bench 3×10
Push ups 3×8

 

Dumbbell front raise 3×10
Dumbbell side raise 3×10
Cable rear delt flies 3×10

 

Burpees 3×10

 

Stretch: 10 minutes

Back: Day 3

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Cable pull over 3×10
Dumbbell rows 3×10
Barbell rows 3×10

 

Dumbbell deadlifts 3×10

 

Sumo deadlifts 3×10
Good mornings 3×10

 

Burpees 3×10

 

Stretch: 10 minutes

Legs: Day 4

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Deadlifts 4×10
Back squats 3×10
Hip thrust 3×10

 

Hip abductors 3×10
Forward lunges 3×24
Dumbbell pulse squats 3×15

 

Leg curls 3×12
Leg extensions 3×12
Side lunges 3×10

 

Burpees 3×10

 

Stretch: 10 minutes

Shoulders/Arms: Day 5

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Military press 3×10
Dumbbell front raise 3×10
Dumbbell side raise 3×10

 

Arnold press 3×10
Barbell upright rows 3×10

 

Dumbbell curls 3×10
Skull crushers 3×10

 

Cable curls 3×10
Tricep extensions 3×10

 

Burpees 3×10

 

Stretch: 10 minutes

Rest: Days 6 & 7

Stretch: 10 minutes