WEEK OF WORKOUTS for a Fit and Balanced Lifestyle | weights, circuit training, warm ups & more!

WORKOUTS WRITTEN IN DESCRIPTION
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I LOVE YOU GUYS. enjoy :)
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TIME STAMPS, WORKOUTS, OUTFIT DETAILS
0:00 Welcome & My Training 411
4:42 MONDAY | HAMS + GLUTES
-Straight Leg Deadlifts 4x15,10,12,12
Rest Time: 2-4mins
-Dead Stop Hip Thrusts 4x10
Rest Time: 3-5mins
-SL Cable RDL 2x12 with Hyperextensions 3x15
Rest Time: 1-2 mins
-Seated Abductions 3x25,20,20
Rest Time: 30-60 sec
-Hamstring Curls 1xdropset (12 reps then half weight 15 reps)
OUTFIT: all Alphalete

15:13 TUESDAY | UPPER BODY
- Tbar Row 4x15
Rest Time: 2 mins
- Chin Ups 3xFailure
Rest Time: 2-3 mins
- Overhead Press 3x10 with Seated Lateral Raise 3x10
Rest Time: 2 mins
- Cable Chest Fly 3x15
Rest Time: 30-60 seconds
- Bent Over Cable Rear Delt Fly 3x12-15
Rest Time: 30 secs
- Cable Rope Curl 3x12-15 with Cable Tricep Extension 3x15
Rest Time: 30 seconds
OUTFIT: all Alphalete

23:33 Body Image Chat

25:33 WEDNESDAY | REST DAY
40 min walk

26:59 THURSDAY | QUADS + GLUTES
- Hack squat 3x8, 1x8xdropset (25)
Rest Time: 3-5 mins
- Bulgarian Split Squats 4x10
Rest Time: 2-4 mins
- B Stance hip thrusts 3x12
Rest Time: 2-4 mins
- Cable Lateral Kicks 3x12
Rest Time: 30 sec
- Leg Extensions 3x20,12,13
Rest Time: 30 sec
OUTFIT: all Alphalete

35:42 FRIDAY | FUNCTIONAL FULL BODY
4 continuous rounds, 8 exercises
Set a timer. You have 1 minute to complete the assigned number of reps. Whatever time you have left within that minute is your rest time. Begin the next exercise when the next minute begins.
- 12 Half Burpee Press
- 20-24 Squats to Cross Knee Drive (total)
- 15 Pike Push-up
- 15 Superman
- 15 Full Body Crunch
- 12 Squat to Front Raise
- 10 Plank Reach Through ( each side)
- 10 BOSU Ball Plank Tuck Ins to Pike
OUTFIT: Top // EHPLabs Shorts // Lululemon

41:27 SATURDAY | SKIING

42:54 SUNDAY | REST DAY
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