Getting Started
This week, we will be lifting at 70% of your 1 rep max so go ahead and make note for all ‘A’ exercises. You will perform 3 main lift, ‘working sets’ this week, with the 3rd set being AMRAP (as many reps as possible with correct form). Sets 1 and 2 are 8 reps each.
Expect plenty of AMRAP reps on the main lifts. You will be doing a smaller rep range for all of the other secondary exercises. On all other exercises, if you can’t meet the rep goal of 3 sets of 8-10 reps, drop weight and go again. Use the same weight for all three sets. If you find the weights are too heavy or too light, feel free to adjust at your own will to better suit the rep range.
Monday (Upper Body)
A. BB Row Underhand: 8,8,AMRAP
B. One Arm DB Row, braced on Bench: 3×8 each arm
C. Underhand Lat Pull Down: 3×8
D1. Decline Tricep Extension: DB 3×10
D2. Preacher Curl: 3×10
E1. Front Plank Kickbacks: 2×10 each leg
E2. Supine Hips Elevated Leg Curl (SHELC): 2×10
Tuesday (Lower Body)
A. Barbell Hip Thrust Shoulder Elevated (use a low riser or Bosu Ball): 8,8,AMRAP
B. RDL BB or RDL In Smith Machine: 3×8
C. Lateral Walk with DB in goblet form (granny shuffle) with band around thigh or knee: 3×8
D1. Side Lying Hip Abduction: 3×8
D2. Cable Pull Through: 3×10
E. Calf Raise Donkey or Standing Single Leg Holding DB or Plate 3×10
Wednesday (Abs)
This routine is science-based. Hit the trouble areas the right way and get sexy abs without wasting time.
Hot Mama Memo: DO NOT train abs directly if you still have abdominal separation from childbirth, diastasis recti. The only way to repair that is to get internal sutures (a.ka. “internal corset” via plastic surgeon) as there are no muscles that cross midline that can bring your abs back together. Yay pregnancy eye roll. I know this because I had a hernia and Diastasis Recti. Both have been repaired.
If you do NOT do this routine, you can walk on Incline treadmill 15% (hands off!) at 1.7-2.0 mph OR at 65% of your max heart rate for 30 minutes. This is called “low intensity steady state cardio” (LISS) and burns more fat than running. Yes, really! You may feel like you aren’t doing much but TRUST ME… It works! Turn on your Netflix, bump some gangsta rap and enjoy yourself as you walk the fat off.
You will go in a circuit fashion. Start with A1 and go straight into A2, A3, A4 and so on with no rest. Rest after you finish A6 for 2-3 minutes then repeat. Go for 3 sets of A1-A6 total.
A1. Arms Extended Crunch: 3×25
A2. Twist Crunch: 3×25
A3. Bicycle Crunch: 3×25
A4. Hanging Leg Raise: 3×25
A5. Reverse Crunch: 3×25
Thursday (Lower Body)
A. Box Squat Low Bar Position: 70% of 1 Rep Max 8,8,AMRAP
B. BB Static Lateral Lunge: 3×8 each leg
C. Cable Pull Through: 3×8
D. Side Lying Hip Abduction: 3×8 each side
E. Donkey Calf Raise in Smith Machine: 3×10
F. Cable Step-Out with Squat: 3×10
Saturday (Freestyle Hourglass Circuit)
A. Your CHOICE of BB Squat (high or low bar) Deadlift, Push Press, or Bench Press. Add weight as the reps go down.
WAVE 1: 7reps,
5reps, 3reps
WAVE 2: 7reps,
5reps, 3reps
B1. Single Leg Squat: 3×15 each side
B2. Single Leg Deadlift: 3×15 each side
C1. Band Clam: 3×15 each side
C2. Single Leg Squat (touch butt on bench): 3×15 each side
D1. Prone Glute Squeeze a.k.a “Prison Block” lol: 3×15 3 second holds
D2. Reverse Hyperextension (as shown or reverse on roman chair): 3×15 3 second holds
Sunday (Off)