Booty Day | 6

BOOTY DAY!

Cardio
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

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

Cardio
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. 

Core

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

BOOTY DAY!

Position:
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

Weight:
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.

Core
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

Cardio

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

Week 4 - Day 5: Upper Body Day: Arms & Shoulders

ARMS & SHOULDERS DAY!

Cardio

Your Choice
Minimum 2 miles

• Concentration curls x Overhead tricep extensions- Complete 10 concentration curls each arm followed by 10 overhead tricep extensions each arm. 4 sets of each.
   
• Cable side raises x Staggered curls- Set the cables at the lowest setting. Stand in the middle and grab L cable with R arm and R cable with L arm. Complete 10 side raises (if these are too heavy use dumbbells.) Uncross the cables, take a step forward and complete 10 cable curls. 4 sets of each.
   
• Skull crushers x Seated curls- Complete 10 skull crushers with dumbbells, sit up and immediately complete 10 dumbbell curls on each arm. 4 sets of each exercise.
   
• Standing straight bar shoulder press x Dips- Using a barbell or preloaded bar, complete 10 shoulder presses immediately followed by dips to burnout. 4 sets.
   
• 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

CORE

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

Bicycles

Return to bicycle position on your back in tabletop.
Press each leg outwards while alternating your elbows touching your knees.

25 counts

WEEK 4 IS COMPLETE!

THAT’S 1 MONTH OF WORKOUTS!!!!

WE DID ITTTT!!!!

Leg Day | 2

Position:
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

Weight:
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)

Cardio

Bike w/ higher tension is best
15-minute Warmup

• Wall Chair Squats - Sit in chair position against the wall with feet shoulder width apart. Legs are positioned at a 90-degree angle with shoulders touching the wall. Chin up & abs tight! For each round, sit with 25 or 45 lbs plate on thighs for 30 seconds to 1 minute. Hold this position. You may need assistance with placing and removing weight - if alone do this exercise near a bench where you can slide the plate during breaks. 4 sets.
   
• Single leg bench squats x Front squats- Holding a straight bar on your shoulders, complete 10 single leg squats onto a bench on each leg. Then hold the bar in front-squat position and complete 12 front squats. 4 sets of each.
   
• Extensions x Goblet squats- Complete 15 leg extensions immediately followed by 15 goblet squats. You’ll need to bring a kettlebell or dumbbell over to the leg extension machine. 4 sets of each.
   
• Smith lunge pulse x Smith front squat - Complete 12 pulses on each leg immediately followed by 10 front squats. 4 sets of each.
   
• Adductor x Abductor - Alternating between the seated adductor and abductor machines complete 4 sets of 20 reps on each machine - staying seated the whole time. If someone is one one of the machines and you can’t use both at the same time, complete all on one machine and then move to the next.

CORE:

Complete as a circuit - 4 rounds
You’ll need to bring a mat to the decline bench.

• 25 feet flat crunches
• Decline bench weighted Russian twists- 12 reps double count
• Decline bench sit-ups - 12 reps

Week 4 - Day 3: Back Day

BACK DAY!

Cardio

Your Choice
Minimum 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.
   
• Together rows x Hyperextensions - Bring two dumbbells over to the hyperextension machine. Get in position, grab your dumbbells and complete 10 wide rows, drop the weight and complete 10 hyperextensions. 4 sets of each.

Core

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

Week 4 - Day 2: Upper Body Day: Chest & Shoulders

CHEST & SHOULDERS DAY!

Cardio

Your Choice

15 minutes before or after workout

• 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.
   
• Incline smith or barbell chest press- If you have a spotter or feel comfortable, use the incline bench press. If not, bring a bench over to the smith machine. Pyramid up and back down- 10 reps, 8 reps, 6 reps, 8 reps, 10 reps. 5 total sets.
   
• Low to High fly x Cable side raise- Set your cables to the lowest setting and attach a single handle. Grab the handles, walk to the center and out a bit. With a palms up grip, bring the handles out in front of you and squeeze for 10 reps. Immediately after, complete 10 single arm side raises on each arm. 4 sets of each.  
   
• Seated dumbbell press x Seated front raise- With dumbbells in each hand,  complete 12 shoulder presses immediately followed by 10 front raises on each arm. 4 sets of each.

CORE:
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.

Booty Day | 4

BOOTY DAY!!!

Position:
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

Weight:
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 ball. 4 sets of each
   
• Sumo Deadlifts x Band hip thrusts- Stand with feet wider than shoulder width, toes pointing outward. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, its too heavy. Focus on form here! Squeeze glutes at the top of the movement. After completing one set of dl􀀂s, complete 15 hip thrusts. Place your band just over your knees and focus on driving your knees outward and exploding your hips up to the top.
   
• Side bench step-ups- Stand with a straight bar on your shoulders and a bench or box to your right. Pushing through your heels: step up with your right leg, come back down, do a quick tap with your left foot and go back up. Complete 10 reps on your right then repeat on your left. 4 sets on each leg. This is a quick & short movement. Don’t lock your knees.

I’m starting with 12 lb bar, but do what works best for you.
 

• 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 25 reps on one leg before moving on to the next.

Cardio

Your Choice

Minimum 2 miles;
High incline & Intensity to burn that booty out.

Week 3 - Day 5 - Upper Body Day: Arms & Shoulders

Arms & Shoulders Day! 

• 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.
   
• Plate upright rows x Curls x Tricep extensions- Complete 12 upright rows, 12 curls then 12 overhead tricep extensions = 1 set. Complete 4 sets.
   
• Rope front raise x Overhead tricep extensions- Set the cable to the bottom and attach a rope. Complete 12 front raises followed by 12 overhead tricep extensions. Complete 3 sets of each.
   
• Side raises x Wide curls- With a dumbbell in each hand, complete 12 side raises followed by 12 wide curls. 3 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.

Cardio
Your Choice
Minimum 2 miles

NO CORE

Week 3 - Day 3: Back Day

BACK DAY!

THIS WEEK IS A REPEAT OF WEEK 2 BECAUSE OF THE THANKSGIVING HOLIDAY. MY CREATIVITY WAS STIFLED WITH THOUGHTS OF TURKEY AND FOOD COMAS. 

NO JUDGMENTS damn it! 

• 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. 
   
• Underhand barbell rows- You can use a barbell or the smith machine for these. Bend over at about a 90-degree angle, drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. 
   
• Dumbbell pullovers- Lie flat on your back on a bench with a single dumbbell in your hands. Allow the dumbbell to come down even with your head/parallel to the floor, then press it back up. Complete 4 sets of 12 reps. 
   
• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. 5th set is a squeeze set. Drop the weight, hold each rep for a 2-second count, 10 reps. 

Cardio

Your Choice
Minimum 2 miles

Week 3 - Day 2: Upper Body Day: Chest & Shoulders

Chest & Shoulders Day!

Cardio

Your Choice
15 minutes before or after workout

• 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. 

I’m using 7.5 lb weights and will try for 10 at the end, do what works for you. Going too heavy could make you lose form. We don’t need much weight here, just a nice even burn.
 

• Upright row x Shoulder press-  Hold a straight bar with an overhand grip in front of you. Drive your elbows up,  tuck your elbows under then press the bar up above your head. Return to starting position = 1 rep.  4 sets of 10 reps - no resting here!

I’m using anything between 18 and 25 lbs here. Do what works for you! It should be a smooth transitioning motion and if you have any trouble, move down in weight.
You’ll add more as you get stronger - just get it done.
 

• Cable cross pull - Set the middle cable towers to the highest setting and do not attach handles. Grab left cable in right hand and right cable in left hand. Stand in the center and get a good stretch across your chest at the top. Keeping core tight throughout the whole motion, pull both cables across your body in an “X”, ending with arms fully extended at your sides.  You should feel this in your upper chest and shoulders. Complete 10 reps then uncross them and rest for 10 seconds. 4 sets of 10.

I’m doing this at 20-25 lbs on each side, but do what works best for you. Your first set may need to be without weight so you can get the hang of the motion. 

• Side raise x Shrugs - Complete 10 dumbbell side raises immediately followed by 10 dumbbell shrugs. 4 sets of each.

I’m using 10-15 lbs here, but do what works best.

CORE:
Complete as a circuit.
Rest AFTER each completed round, not between exercises!
You guessed it - 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

WEEK 3 - DAY 2: CHEST AND SHOULDERS DAY IS DONE!

NOW GO PUT ON A SPAGHETTI STRAP TANK AND WERK!

Booty Day | 3

Booty Day

• Cable kickbacks x Side kicks- Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. 4 sets of each, on each leg.
  I'm starting at 40 lbs. for the kickback and dropping to 20 for side kick, but do what is best for you. 
   
• Deadlifts- Your choice between conventional or sumo, if you do not have a barbell you can do these on the smith machine. If your gym has bumper plates, use those to warm up so the bar is at a proper height from the floor. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form here! Squeeze glutes at the top of the movement. 4 sets of 10 reps.  Keep the weight the same for the 1st two sets, then Increase weight by at least 5 lbs. between every set (Two 2.5 plates on each side is fine).
  I’m starting with 25 lbs on each side of the smith machine, but do what works best for you.
   
• Side bench step-ups- Stand with a straight bar on your shoulders and a bench or box to your right. Pushing through your heels: step up with your right leg, come back down, do a quick tap with your left foot and go back up. Complete 10 reps on your right then repeat on your left. 4 sets on each leg. This is a quick & short movement. Don’t lock your knees.
  I’m starting with a 12 lb bar, but do what works 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. 
   
• Abductor - On the seated abductor machine, complete 5 sets of 20 reps. The first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
  I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs. But always try to push for more without hurting yourself!

CARDIO
Your Choice

Minimum 2 miles;
High incline & Intensity to burn that booty out.

NO CORE

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

This week is a repeat of last week because I was slacking for Week 1 and completely missed this workout. I'm not counTing it as a failure, just an opportunity to do it better this week.

It's happening this week damn it!

---

• 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.
   
• Plate upright rows x Curls x Tricep extensions- Complete 12 upright rows, 12 curls then 12 overhead tricep extensions = 1 set. Complete 4 sets.
   
• Rope front raise x Overhead tricep extensions- Set the cable to the bottom and attach a rope. Complete 12 front raises followed by 12 overhead tricep extensions. Complete 3 sets of each.
   
• Side raises x Wide curls- With a dumbbell in each hand, complete 12 side raises followed by 12 wide curls. 3 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.

Cardio
Your Choice
Minimum 2 miles

NO CORE

YOU have JUST COMPLETED WEEK 2
OF THE DESTINATION WEDDING WORKOUT PLAN

THIS IS AMAZING
AND WE'RE ONE WEEK CLOSER
TO OUR DESTINATION WEDDING BAWDIES! 

 

Week 2 - Day 3: Back Day

• 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. 
   
• Underhand barbell rows- You can use a barbell or the smith machine for these. Bend over at about a 90-degree angle, drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. 
   
• Dumbbell pullovers- Lie flat on your back on a bench with a single dumbbell in your hands. Allow the dumbbell to come down even with your head/parallel to the floor, then press it back up. Complete 4 sets of 12 reps. 
   
• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. 5th set is a squeeze set. Drop the weight, hold each rep for a 2-second count, 10 reps. 

Cardio

Your Choice
Minimum 2 miles

Week 2 - Day 2: Upper Body Day: Chest & Shoulders

• 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.
   
• 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.
   
• Incline dumbbell press x Isolated side raise- Set your bench to an incline and hold a dumbbell in each hand. Complete 8 reps. Immediately after, get on your side on the bench and complete 10 side raises, then switch to opposite side. 4 sets of each. You may need heavier weight for the presses and lighter weight for side raises.
   
• 90􀀁 fly x Rear delt fly- Set your cables to the highest setting, grab the ends with no handles (overhand grip), bend over to a 90􀀁 angle and complete 12 flys. Stand up,  grab the left cable in your right hand and the right cable in your left hand and complete 12 rear delt flys. 4 sets of each.

Core:
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
Mountain climbers - 30 seconds

Booty Day | 2

Cardio
Your Choice
15 minutes

• Sideways leg press x High leg press- Position yourself in the leg press seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps. 4 sets of each round. 
   
• 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. 4 sets of 8 reps each leg. 
   
• Side lunge x Curtsy lunge- Holding a dumbbell in each hand, lunge to your right side then curtsy to your left side. Complete 8 reps on each side for 4 sets. 
   
• Smith sumo squat pulses- On the smith machine, place your feet wider than shoulder-width apart, toes pointing outward. Squat down low, come up half way, squat back down and repeat. 4 sets of 10 reps. For each rep try increasing the weight by 5-10 lbs each time. 

Core

25 Regular Crunches
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 ball to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 20 reps.
Planks - 3 10-second planks
Hip tap planks - 3 10-second rounds

Week 1 - Day 5 - Upper Body Day: Arms & Shoulders

• 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.
   
• Plate upright rows x Curls x Tricep extensions- Complete 12 upright rows, 12 curls then 12 overhead tricep extensions = 1 set. Complete 4 sets.
   
• Rope front raise x Overhead tricep extensions- Set the cable to the bottom and attach a rope. Complete 12 front raises followed by 12 overhead tricep extensions. Complete 3 sets of each.
   
• Side raises x Wide curls- With a dumbbell in each hand, complete 12 side raises followed by 12 wide curls. 3 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.

Cardio
Your Choice
Minimum 2 miles

NO CORE

YOU'VE JUST COMPLETED WEEK 1 - DAY 5 OF THE DESTINATION WEDDING WORKOUT PLAN
Upper Body Day: Arms & Shoulders

Leg Day | 1

 

Mini-Cardio
Bike w/ higher tension is best
15-minute Warmup

• Tension squats- Use a barbell or a smith machine for these. These are just like normal squats, but you are not locking out at the top. Keep constant tension on your quads. These should absolutely suck!
   
• 112 Leg extensions - On your seated leg extension machine, complete the following reps on your left leg, then right leg, then both legs together. 1 set =  10 L, 10 R, 10 together.  4 sets.
   
• Single-leg leg press- Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done. 4 sets.
   
• Cable front squats x Cable duck walks- Attach a t-bar to your cable set at the lowest setting. Hold the t-bar up under your chin standing close to the cable tower and complete 12 front squats. Immediately after, increase the weight, get down into squat position and take 4 steps back then 4 steps forward- repeat this walking sequence 5x = 1 set. 4 sets of each.
   
• Calf raises- Standing/seated, your preference. 4 sets of 15-20 reps.

CORE:
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

WE DID IT!!!

DESTINATION WEDDING WORKOUT PLAN
WEEK 1 - DAY 4 - LEG DAY: QUADS, CALVES & CORE IS TOAST! 

One more day to go! 

Week 1 - Day 3: Back Day

 

Cardio
Your Choice
Minimum 2 miles

•  Single arm push downs- Attach a single handle to your cable set at the highest setting. With a palms down grip, press the handle down and squeeze your lat. 4 sets of 12 reps on each arm.
   
• 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.
   
• 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.
   
• Underhand barbell rows- You can use a barbell or the smith machine for these. Bend over at about a 90 degree angle, drive your elbows back and squeeze your back. 4 sets of 12 reps.
   
• 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
   
• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. 5th set is a squeeze set. Drop the weight, hold each rep for a 3 second count, 10 reps. 

Mini-Core
25 Regular Crunches
12 Side Crunches (L & R)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Sit Ups
10 V-Ups

YOU MADE IT THROUGH WEEK 1 - DAY 3 OF THE DESTINATION WEDDING WORKOUT PLAN
Back Day HAS ENDED! 

Week 1 - Day 2: Upper Body Day: Chest & Shoulders

 

Mini-Cardio
Your Choice
15-minutes before or after workout

• 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.
   
• 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, start with dumbbell between legs,  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 8 reps on your left arm, then 8 on your right, 8 on left, 8 on right etc. No break until you've complete 5 sets of 8 reps on each arm.
   
• Chest supported rear delt fly- Set an adjustable bench to a slight incline. Hold a dumbbell in each hand and place your chest on the upper part of the bench. Complete 4 sets of 12 rear delt flys.
   
• Cable front raise- Attach a straight bar to a cable at the lowest setting. Complete 4 sets of 12 underhand front raises, then 4 sets of 12 overhand in same position.
   
• Side raise x Shrugs - Complete 10 dumbbell side raises immediately followed by 15 dumbbell shrugs. 4 sets of each.

Core

25 Regular Sit Ups

12 Bicycles (4 count = 1)

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. 20 reps.

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

5 V-Ups

Repeat if you’re up to it!

IT IS OVA! 

DESTINATION WEDDING WORKOUT PLAN
WEEK 1 - DAY 2- UPPER BODY DAY: CHEST & SHOULDERS - CHECK!..AND...CHECK!