Week 6

Week 6 - Day 5: Upper Body Day: Arms & Shoulders

Arms & Shoulders Day!



Your Choice

Minimum 2 miles

  • 112’s- Sit on a bench with a dumbbell in each hand and bring them up into shoulder press position. Complete 1 press on right, 1 press on left, then press together = 1 rep. 4 sets of 8 reps.
  • Bent over tricep kickbacks x dumbbell curls- With a dumbbell in each hand bend over and complete 12 kickbacks. Stand upright and complete 12 bicep curls. 4 sets of each.
  • Overhead smith press x Close grip smith tricep press- With NO weight, complete 10 overhead shoulder presses on the smith machine. Lower the bar to about waist height and lock it. Place your hands a few inches apart on the center of the bar, walk your feet out a bit and complete 10 presses. 4 sets of each.
  • Dumbbell front raise x Svend press- With a dumbbell in each hand complete 10 front raises on each arm. Immediately after, press the dumbbells together with a neutral grip and complete 10 svend presses. If the weight is too heavy, drop one and use a single dumbbell for these. 4 sets.
  • Dumbbell snatch- There will be no rest between sets for these. Hold a dumbbell in one hand at your side, place the other on your core for stabilization. To perform a snatch, drive your elbow up to an upright row, tuck your elbow under and complete the movement by pressing the dumbbell overhead. Control on the descent. Complete 5 reps on your left arm, then 5 on your right, 5 on left, 5 on right etc. No break until you've complete 5 sets of 5 reps on each arm.
  • Dumbell Punches-·Standing with legs shoulder-width apart and abs tight, place a dumbbell in each hand with arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position. 1 set = 30 seconds Complete 4 Sets

Not a circuit. Complete all of one before moving onto the next exercise.

• 4-way V-ups- Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.

• Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.

• Hip tap planks - 3 30 second rounds.




Week 6 - Day 3: Core Day



Start with 25 Regular Crunches

Complete 45 Minutes of Any Assortment of the Following:

Kneeling Medicine Ball Chops - 
Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.
25 counts each side

Resistance Band Bicycle Presses - 
Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.
R to L = 1 count...25 counts

Resistance Band Plank Jacks - 
Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.
25 counts

Side Plank Leg Lifts -
Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.
25 counts on each side

Standing Leg Raises -
Freestyle for 5 minutes.

Weighted Crunch Machine -
Crunch til burnout. 4 sets

Twisting Back Extensions -
Adjust  the machine so that your·feet are firmly hooked under the footpads. Position  your lower body across the large pad provided for this purpose.  Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward  just slightly so that the back is in hyperextension. Twist right & Left

Hold the Worlds -
Sitting on the floor or on a bench  holding your arms open as if your were "holding the world” lean back and bend your legs while lifting.  Engage core and hold for 30 seconds. Repeat holding ball.

Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 4 sets of 20 reps.

Russian Twists-
Complete 3 sets of 10 reps (double count). You may place your heels on the floor if these are too difficult.


Booty Bonus:

In between each set: Banded jumping jacks - 20-25 reps

Reverse squats w/ band - Band at ankles & keeping into low squat position - 10 forward, 10 back

Banded or Weighted Wall sits - 30 seconds. 3 sets

Banded or weighted toe taps in squat position - 10 taps in each position (Side, Back , Front) 3 sets

Lateral Squats - 10 right, 10 left until burnout...minimum 3 times back & forth

Banded or Weighted Pop Squats - with bands or on smith machine. 3 sets of 10 reps. For each rep try increasing the weight by 5-10 lbs each time.

Banded Burpees with Jack & Squat - Til Burnout - @ least 5

Banded or weighted Hip & Booty Adductors - 10-15 each side (Side & Back)

Week 6 - Day 2: Upper Body Day: Chest & Back

Chest & Back Day!

Your Choice
15 minutes before or after workout

  • Shoulder-width lat pulldown- On your lat pulldown machine, grab the bar with an overhand grip, hands shoulder-width apart. Drive your elbows down and squeeze your back. 4 sets of 10-12 reps. A 5th set will be a squeeze set. Drop the weight and hold for 2 seconds at the bottom of each rep, 10 reps or until failure.
  • Kayak rows- Attach a straight bar to a cable set at the highest attachment. With an overhand grip, press the bar down to one side and squeeze, then down to the other side and squeeze. You should feel a tightness/contraction in your lower lat for these. 4 sets of 12 reps- 6 each side.
  • Back extensions- Adjust  the machine so that your·feet are firmly hooked under the footpads. Position  your lower body across the large pad provided for this purpose.  Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward  just slightly so that the back is in hyperextension. This  is a gentle reverse arching of the back - do not push it too far. 4 sets of 10
  • Floor lat pull x Straight arm push down- Attach a straight bar to the cable at the highest setting. Grab the bar with an overhand grip, sit on the floor and complete 12 pull downs. Keep your core tight. Stand and immediately complete 12 overhand push downs.
  • Hex press x Push ups - On an incline bench, place the dumbbells just under your chest/ at your upper abdomen. Press them up and keep them touching the entire time. Complete 12 reps, then immediately do push ups on the back of the incline bench until failure. 4 sets of each.
  • Single arm smith row x Inverted pull up- Focusing on driving your elbows straight back with upper body parallel to the floor, complete 10 overhand rows with your right arm then 10 rows with your left arm on the smith machine. Immediately after, complete 10 inverted smith pull ups. Complete 4 sets of each.


Complete as a circuit.

Rest after each completed round, not between exercises! 4 total rounds.

• Feet flat crunches- 10 reps

• Feet at 90° crunches- 10 reps

• Feet straight up crunches - 10 reps

• L Side crunches - 10 reps

• R Side crunches - 10 reps

Booty Day | 6


Your choice
Before or after... After is probably better to get through all exercises.
Minimum 15 minutes

  • Kneeling Heel Press - Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling, bring it back into a crunch and repeat. 3 sets of 10-15 alternating legs.
  • Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 10-15 reps on one leg before moving on to the next. 3 sets
  • Squat Step-ups  - step up & down remaining in squat position. 3 sets of 15-20 reps
  • Stationary Single-Leg Step Ups - keeping one leg on step at all times. Up & down remaining in squat position. 3 sets of 10-15 reps on each leg. Alternating legs
  • Box Jumps -  with or without ankle weights 3 sets of 10-15 reps (if knees allow)
  • Cable kickbacks - Attach an ankle cuff to the cable set at the lowest setting.  Bend over 90° so your upper body is even with the floor (important for preventing lower back tightness), keep your hips neutral straight - no twisting. Kick back, squeezing your glute and drop your foot back down slowly. 3 sets of 10-15 reps each leg.
  • Front Squats off of bench - 3 sets of 10-15 reps
  • Single Leg Deadlift - Keeping core tight & anchor leg as straight as possible. Minimum 25 lb. weight. 3 sets of 10-15 reps
  • Walking lunges - 15-25 lbs each hand. 3 sets of 5 back & forth