Training Program

Let’s keep cardio 4 times a week for 20 mins. You can walk outside if you like. I want to make sure we keep your body moving.

DAY 1: Glutes & Hamstring

1) Glute Warm Up (2x)

2) Single leg hip thrust (3x10 each)

3) Dumbell Sumo Squats (4x10)

4) Single-leg RDL (3x10 each)

DAY 2: Shoulders/CHest

1) Standing (barbell or dumbbell)l shoulder press 4x8-10

2) Dumbell lateral raise (seated) superset with dumbbell front raise (3x8 each) Do 8 reps of lateral raises then go right into 8 reps of front raises, 3 times.

3) Dumbbell bench press 4x10

4) Bent over lateral raise 4x10

DAY 3: back, biceps, triceps

1) barbell rows 3x12

2) scull crusher 3x10

3) Barbell bicep curl 4x10

4) single arm dumbbell row 3x10 each arm

5) Tricep Kickback 3x12

DAY 4: glutes/ quads/core

1) Dumbbell squat with resistance band at ankles (4x10)

2) Plank 10 seconds x 4

3) Dumbbell Side Step up 3x10 on each side

4) weighted sit up 3x8-10

5) Kettle bell swings 3x10