Current Training Program

MONDAYS - Legs
30 Minute Cardio**
[1 minute Planks + 15 Push Ups] 3x15

Bulgarian Split Squats 4x12
Dumbbell Front Squats 4x12
 
Back Squats 4x12
Dumbbell Dead Lifts 4x12

Burpees 3x15
Weighted Jump Squats 3x15

[Drop Set]
Leg Extensions 3x15
Lighter Leg Extensions 3x20

Body Weight Walking Lunges 3x20 each leg


 
TUESDAYS - Chest and Triceps
30 Minute Cardio**
[1 minute Planks + 15 Push Ups] 3x15
 
Chest Flies 3x15
Dumbbell Press 3x15

Incline Bench Press 3x15

Tricep Rope Extensions 3x15
Bench Dips 3x15

Assisted Pull Ups 4x10
Assisted Tricep Dips 4x10

 
WEDNESDAYS - Off

 
THURSDAYS - Legs
30 Minute Cardio**
[1 minute Planks + 15 Push Ups] 3x15

Bulgarian Split Squats 4x12
Weighted Jump Squats 4x12

Smith Machine Back Squats 4x12
 
Leg Press 3x15
Lying Leg Curls 3x15

Hip Abduction 3x15
Hip Adduction 3x15

Weighted Walking Lunges 3x20 each leg

 
FRIDAYS - Back and Biceps
30 Minute Cardio**
[1 minute Planks + 15 Push Ups] 3x15

Dumbbell Bent Over Row 3x15

Lat Pull Downs 4x12
Seated Row 4x12

Arnold Press 4x12
Bicep Curls 4x12

Dumbbell Curl to Press 3x15
Shoulder Work: 5lb plate - [V Front Raises, Lateral Raises, Bent Over Lateral Raises, Bent Over Row w/ External Rotation] 3x12

 
SATURDAY - Off

 
SUNDAY - Cardio
~45 Minute Circuit Training
 (everything here is body weight. I do a variation of squats, lunges, push ups, high knees, jumping jacks...whatever gets and keeps your heart rate up!)


**for cardio, I ALWAYS do high intensity interval training (HIIT). I think HIIT is the most efficient way to burn calories and see results -- and it's the only thing that keeps me from getting bored. I'll switch off on the spinner, treadmill, and stair master depending on how I feel that day. :) 

On the spinner I'll do intervals like 30 second sprint, 30 second rest x5. 1 minute sprint, 45 second rest x7. Climb. Then 20 second sprint, 10 second rest x8.

On the treadmill I'll increase my speed by .5 every minute starting at 6 and ending at 9. Then I bring it back to 6 and jog to rest for 2 minutes. Repeat 2-3 times. 

My stairmaster workout consists of a three minute warm up at 65-70 steps per minute. Then I do intervals of 1 min at 80 steps per minute, hitting every other step, 1 min at 105 steps per minute, hitting every step, 1 min at 125 steps per minute, hitting every step, and rest at 65 steps per minute for 1 min. That's one interval and I usually repeat 5-7 times depending on how I'm feeling. :)