Hey all! My recent go-to for lifting workouts is a killer and I thought I’d share it with you!
First, to get warmed up -> hit the stair machine. I usually do a 10 minute warmup to get my muscles loose and my blood pumping. Next it’s time for the real deal…
Go through each circuit and repeat each for a total of three rounds before moving on to the next circuit.
Dumbbell bicep curls (12.5 lbs for 15 reps)
Side dips with dumbbells (12.5 lbs for 15 reps)
Dumbbell deadlift to shoulder press (12.5 lbs for 15 reps)
Cable row with lunge (20 lbs for 15 reps each side)
Medicine ball squat and press (15 lbs for 15 reps)
Tricep pull downs (30 lbs for 15 reps)
Around the worlds with plate (10 lbs for 10 reps each direction)
Plate pulls to chest (25 lbs for 10 reps)
Lateral and front raises with plates (10 lbs each plate for 10 reps each direction)
Barbell squat (~40 lbs for 10 reps)
Barbell rows (~30 lbs for 10 reps)
Wall sits with plate (~25 lbs for 1 min.)
Lateral pulldown on machine (70 lbs for 10 reps)
Tree huggers with dumbbell (10 lbs for 10 reps)
Calf raises in machine (110 lbs for 10 reps)
Finish off with HIIT on the treadmill.
Walk/jog for 5 minutes (~3.0-5.0 mph)
Sprint for 30 seconds (7.5-10 mph)
Stop/step off for 30 seconds
Repeat for a total of 10 rounds.
Walk/jog 5-10 minutes to cool down (2.5-5.0 mph)
Well…there you go! I hope you enjoy this workout as much as I do. It’ll have you running for the foam roller and wanting to stay in bed the next day…but it’s worth it! ❤
Stretch and you’re all done! Good job and be ready to feel the burn tomorrow morning.