Weeks 3 & 4

Pick 1 of the following:

A. 30 minute run
B. Stair master level 5-7 for 30 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 30 minutes

Legs: Day 1

Stretch: 10 minutes

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

Banded donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Dumbbell step ups 3×10 each leg
Side lunges 3×10 each leg
Squat touchdowns 3×8 each leg

 

Barbell lunge walks 3×30 steps
Dumbbell side lunges 3×10 each leg
Squat jumps 3×10

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

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

Banded donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Incline barbell press 3×10
Barbell flat press 3×10
Barbell close grip press 3×10

 

Dumbbell front raises 3×10
Push ups 3×10

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

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

Banded donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Deadlift 3×10
Barbell rows 3×10
Dumbbell rows 3×10

 

Lateral pull downs 3×10
Rear delt flies (dumbbell) 3×10
Hyper extensions 3×10

 

Stretch: 10 minutes

 

Legs: Day 4

Stretch: 10 minutes

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

Banded donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Back squat 3×10
Leg press 3×10

 

Barbell hip thrust 3×12
Squat touchdown 3×10
Forward lunges 3×10 each leg

 

Leg curls 3×10
Leg extensions 3×10
Burpees 3×10

 

Stretch: 10 minutes

 

Shoulders/arms: Day 5

Stretch: 10 minutes

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

Banded donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Arnold press 3×10
Military press 3×10
Cable rear delt flies 3×10

 

Barbell shoulder press 3×10
Dumbbell shoulder press 3×10

 

Cable curls 3×10
Dumbbell hammer curls 3×10

 

Dumbbell over head tricep extensions 3×10
Close grip bench press 3×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes