Week 5

Week 5 - Day 2: Upper Body Day: Back & Shoulders

Your Choice
2 miles

  • Wide grip pulldowns x Underhand stretchers- Complete 10 wide grip lat pull downs immediately followed by 10 underhand stretchers. 4 sets of each.
  • Single arm cable row x Close grip underhand row - Attach a single handle to your seated cable row. Press your elbow back and squeeze your lat. Complete 12 reps on each side then hold the handle with both hands and complete 12 more rows. 4 sets of each.
  • Cable cross pull x Cable holds- Set the cables to the highest setting and don’t attach any handles. Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds- pause at the bottom of each rep for 3 seconds. 4 sets of each.
  • 6-Way Shoulder raise - Seated on the end of a bench, begin with a very light dumbbell in each hand down at your sides. Bring them straight out to your sides­ palms down the entire time. Keeping them raised, bring them straight out in front of you, then straight up over your head. Now reverse the movements, back down in front of you, out to your sides and back down at starting position. 6 total steps = 1 rep. 4 sets of 6-8 reps.
  • Seated dumbbell press x Seated front raise- With dumbbells in each hand,  complete 5 chest presses & 5 shoulder presses immediately followed by 10 front raises on each arm. 4 sets of each.
  • BONUS: Assisted Pull-ups - on an assisted pull-up machine, do as much as you can, but shoot for 4 sets of 5. 


Complete as a circuit.
Rest after each completed round, not between exercises!      
3 total rounds

Weighted leg raises- 10 reps

Weighted scissor kicks- 10 L side, 10 R side

Laying Up & Overs - 4 sets of 5
Sets 1&3 w/ knees bent;
2&4 straight legs

Booty Day | 5



Make sure shoulders are back, chest out, chin up & abs tight!
NEVER let knees go over toes when lunging and squatting...knees should always be @ 90 degrees

Start with moderate to heavy, end with *HEAVY*   |  The  more you lift, the less reps you will be able to do.
 When you add weight, you build muscle.   |    Light or no weight  burns out  and  tones (Lean muscle)

Perform jumping squats 20 reps in between each drill

  • Ball roll-ins x Reverse leg raises- Lie flat on your back with your heels on your exercise ball. Squeeze your core, bring your heels in towards your butt and roll them back out. Butt should stay off the ground the entire time. Complete 10 reps then immediately complete 15 reverse leg raises with your stomach on the ball. 4 sets of each
  • Abductor - On the seated abductor machine, the first 10 reps will be sitting, then increase the weight by about 15-20 lbs and complete the second 10 reps to equal 20 reps. 5 sets of 20 reps

I’m starting at 145  lbs, but do what is best for you.

  • Cable Rope pull-throughs - This is very similar to Deadlifts, but with more focus on the booty. Attach a rope to the cable set at the lowest setting. With your back to the rope, take about 3 steps away and bend completely at the waist and between your legs to grab the rope. Make sure you are far enough away that you have to make an effort to reach the ropes. With knees slightly bent to keep balance, push legs through the floor, pull the rope through your legs as you straighten up to full standing position.  Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form and move slowly here! Two counts up, Two counts down. Squeeze glutes and keep core tight for the whole movement and release when you return to bent over position. Full motion is bending over to standing upright. Go heavy here - looking. 4 sets of 10 reps. Increase weight by at least 5 lbs. between every set.

I’m starting at 50 lbs, but do what is best for you.


  • Cable deadlifts- Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. 5 sets of 12 reps.

I’m starting at 70 or 80 lbs, but do what is best for you.



Repeat 2x’s

25 Regular Sit Ups
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Sit Ups
10 V-Ups



30 Mins - Your Choice Before or After
High incline & Intensity to burn that booty out.