Happy Monday! It’s been a hot minute since I shared a roundup of the workouts I have shared on instagram. Last month instead of sharing one workout every week on the blog I decided to share a full roundup of all of the workouts I do on a regular basis. I try to share 2-3 workouts per week on instagram. If you aren’t following me there and want these workouts sooner then be sure to follow me!
To get my first workout roundup click here!
Below is a roundup of some of the workouts I do throughout the course of the week from the last month or so. I don’t share every single workout I do, but you will at least be able to get the feel for the type of training I do. The last couple weeks I have been doing a lot more outdoor/garage workouts because my current gym is under a remodel. I hope you find some inspiration in this post to exercise, stay active and live a healthy life! If you have any questions, please leave a comment or send me a message!
Here we go!
Push Workout – videos here
-Back squat – 4×6
Superset
BB shoulder press – 4×6
Overhead walking lunges – 4×12
Superset
-DB incline press – 4×8-10
-Tricep extension – 4×8-10
Superset
-Arnold press – 3×8
– Cable tricep kick backs – 3×12 each arm
Finisher – 10 each leg/exercise for 3 rounds
-Single leg hip thrust
-hip thrust combo (2 up 1 down)
-B stance hip thrust -10 sec pause hip thrust
Glute Burnout – video here
3 rounds
-15 leg raises each leg
-15 banded reverse hypers feet together
-15 banded reverse hypers feet apart
-15 banded reverse hypers clam shells
-15 second reverse hyper hold
Lower Body
Superset
-Back squats – 4×8
-DB split squat – 4×8 each leg
Superset
-Narrow stance leg press – 4×10
-Walking lunges – 4×10 each leg
Superset
-BB banded hip thrusts – 4×10
-Lateral bench hops 4×12 each leg
Finisher – video here
-Frog bridge 3 ways (pump, pulse, hold) 3×12 each
-Single leg hip thrust 3×12 each leg
Lower Body – videos here
Superset
-Deadlifts 4×8
-Bulgarian split squat with hop 4×10 each leg
Superset
-1 1/2 Sumo deadlifts 4×8
-Bench adductor lifts 4×10 each leg
Superset
-Back extensions 3×12
-Lunge step up to hop 3×12 each leg
Triset – Calf raises 3 ways 3×12 each
-Straight
-Inverted
-Pronated
Upper Body Circuit Workout
Perform each exercise in the circuit with minimal rest between movements (15-30 sec). Rest 1-2 minutes after each round before completing the circuit again. Your heart rate should be elevated throughout the entire workout.
Circuit 1: 3×10-12 each exercise
-DB incline bench press
-Bent over row
-Cable bicep curls
-Cable bicep curls to overhead press
-Tricep extension
Circuit 2 – 3 times through
-Pulls up – max reps
-Pushups – max reps
-Dips – max reps
-Shoulder raises – 10-12 reps
-Hammer curls – 10-12 reps
Lower Body – videos here
Superset
-1 1/2 back squats 4×6-8
-Jumping in-out squats 4×12
Superset
-Split squats 4×6-8 each leg
-Ski skaters 4×12 each leg
Superset
-Front squats 4×6-8
-Jumping split squats 4×12 each leg
Finisher -10 each leg/exercise for 3 rounds
-Single leg hip thrust
-hip thrust combo (2 up 1 down)
-B stance hip thrust
-10 sec pause hip thrust
Upper Body
Superset
-DB incline press – 3×10-12
-Deltoid cable flies – 3×10-12
Superset
-Pull-ups – 3×10-12
-Pushups – 3×10-12
Superset
-DB flies – 3×10-12
-BB bent over row – 3×10-12
Superset
-DB chest press – 3×10-12
-DB row – 3×10-12
Finisher
-6 rounds: Row 30 sec hard/Row 30 sec easy
Garage WOD
4 rounds
-10 deadlifts
-10 burpees
-15-30 sec rest
4 rounds
-15 KB swings
-15 lateral bench hops each leg
-15-30 sec rest
4 rounds
-20 banded reverse hypers
-20 banded reverse abductors
-20 sec reverse hyper hold
-15-30 sec rest
Lower Body
Superset – 3×8-10
-Tempo squats
-Tempo DB deadlifts
Superset – 3×8-10
-Tempo seated DB shoulder press
-Tempo DB row
Superset – 3×8-10
-Tempo back extensions
-Tempo overhead walking lunges
Superset – 3×8-10
-Tempo Pull-ups
-Tempo Dips
3 rounds
-20 banded kickbacks each leg
-20 banded reverse hypers
-20 banded reverse hypers hold
Garage WOD
-Deadlifts – 5×3
-rest 2-3 minutes
10 EMOM
-4 deadlifts at about 60% 1 RM
Set a clock for 10 minutes and perform 4 deadlifts every minute on the minute. Your only rest is the time remaining before the top of the next minute.
50-40-30-20-10
-Airdyne calories
-walking lunges
Garage WOD
Set a clock for 5 minutes and perform:
-50 goblet squats
-max burpees with remaining time
After the 5 minutes is up, rest 1 minute.
Set a clock for 5 minutes and perform:
-50 reverse sit-ups
-max kettlebell swings with remaining time
After the 5 minutes is up, rest 1 minute.
Set a clock for 5 minutes and perform:
-50 alternating reverse goblet lunges
-max box jumps with remaining time
After the 5 minutes is up, rest 1 minute.
Set a clock for 5 minutes and perform:
-50 single arm kettlebell thrusters (25 each side)
-max Airdyne calories with remaining time (or row)
Lower Body – videos here
-Back squats – 5×5
-Back squat burnout
– 1 set x max (drop your weight from your 5x5s to 60%)
Superset
-TRX split lunge – 3×12 each leg
-TRX leg curl – 3×12
2 rounds
-front squats – 2 min without stopping
-overhead walking lunges – 8 each leg
-2 minute rest
Glute burnout ladder: 15, 14, 13, 12, 11, 10……1
-banded glute bridge
-banded abductors
Garage WOD
5 rounds
-15 KB swings
-10 jump squats
-15 calorie Airdyne bike
-10 push-ups
-15 KB sumo deadlift high pulls
3 rounds
-30 total dead bugs
-15 reverse crunches
-15 side plank dips each side
-Rest 1 min