Workout With Me!
Updated: Dec 5, 2020
Check out my weekly workout schedule here! Workout with me and start getting fit today. Workouts are broken down into my warmup, plus my actual workout routine and cool down. My current fitness goals are to make big gains, and especially on my arms, back, legs and glutes, while keeping off the inches on my waist. I am naturally apple-shaped, gain most of my weight around my waist and back. I also have great muscle memory in my arms and legs. My workouts are catered to achieve my goals and can help you with those similar goals!
Thursday - Full Body
3 sets -
20lb (10lb each hand) Dumbbell Double Shoulder Press - Upright Dumbbell Row 10x
4 sets-
50lb (25lb each hand) Dumbbell Dead Lift 15x
50lb (25lb each hand) Dumbbell Walking Lunge 14x
3 sets -
15lb Dumbbell Side Leg Lift (Left) 15x
15lb Dumbbell Side Leg Lift (Right)15x
15lb Dumbbell Courtesy Lunge 15x
4 sets -
20lb Barbell Bent Arm Row 15x - Barbell Curl 15x
3 sets (circuit) -
Push Up 10x
Froggers 20x
High Knees 50x
To Failure -
Burpee with push-up (31 reps)
Friday - Rest Day
Saturday - Leg/Glute
Glute Activation warmup (used exclusively with the Real Big Booty Set)
1-2 Sets: Seated Band Hip Abduction 10-15 Reps
1-2 Sets: Banded (Pink/Purple double-banded with Large Band) Underhand Dead 10-15 Reps
1-2 Sets Banded Side Walks (Pink/Purple double-banded) 15-20 Reps (add extra forward squats)
1-2 Sets (Left) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps
1-2 Sets (Right) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps
2-3 Sets Banded Hip Thrust (Pink/Purple double-banded) 10-15 Reps (add abduction)
1-2 sets (Left) Glute Kickbacks (w/ Pink Band) 10-15 Reps
1-2 sets (Right) Glute Kickbacks (w/ Pink Band) 10-15 Reps
1-2 sets Banded Squats (w/ Large Band) 50 Reps
3 sets -
80lb Glute Bridge 15x
15lb Kettleball Single Leg Dead Lift (left) 20x
15lb Kettleball Single Leg Dead Lift (right) 20x
4 sets -
25lb Kettleball Swings 15x
25lb Kettleball Stiff Leg Dead Lift 15x
4 sets -
80lb Glute Bridge 15x
4 sets -
30lb (15lb each hand) Bulgarian Split Lunge (left) 10x
30lb (15lb each hand) Bulgarian Split Lunge (right) 10x
10lb Medicine Ball Throw to Squat
4 sets -
80lb Glute Bridge 15x
4 sets -
15lb Dumbbell Donkey Kickback (left) 15x
15lb Dumbbell Donkey Kickback (right) 15x
40 lb Kneeling Squat 15x
4 sets -
40lb Side Lunge (left) 10x
40lb Side Lunge (right) 10x
3 sets -
50lb Smith Machine Standard Squat 10x
3 sets -
70lb Smith Machine Standard Squat 7x
3 sets -
90lb Smith Machine Standard Squat 5x
VACATION
Sunday - Core
3 sets -
Alt Toe Touch Kick 20x
Hand to Toe 20x
3 sets -
V-Crunch (left) 15x
V-Crunch (right) 15x
Side Plank Lift (left) 10x
Side Plank Lift (right) 10x
4 sets -
Sit Ups 10x
Leg Raise 10x
3 Sets -
Reverse Crab Toe Touch 20x
Frogger Jumps 20x
Monday - Rest day
Tuesday - Leg/Glutes
Glute Activation warmup (used exclusively with the Real Big Booty Set)
1-2 Sets: Seated Band Hip Abduction 10-15 Reps
1-2 Sets: Banded (Pink/Purple double-banded with Large Band) Underhand Dead 10-15 Reps
1-2 Sets Banded Side Walks (Pink/Purple double-banded) 15-20 Reps (add extra forward squats)
1-2 Sets (Left) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps
1-2 Sets (Right) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps
2-3 Sets Banded Hip Thrust (Pink/Purple double-banded) 10-15 Reps (add abduction)
1-2 sets (Left) Glute Kickbacks (w/ Pink Band) 10-15 Reps
1-2 sets (Right) Glute Kickbacks (w/ Pink Band) 10-15 Reps
1-2 sets Banded Squats (w/ Large Band) 50 Reps
3 sets -
50lb Smith Machine Squat 10x
3 sets -
70lb Smith Machine Squat 7x
2 sets -
10lb Plate Hyperextension 10x
3 sets -
50lb Smith Machine Sumo Squat 10x
3 sets -
70lb Sumo squat 7x
4 sets -
70lb Deadlift 8x
50lb (25lb each hand) Slow Squat
4 sets -
80lb Side Leg Press (left) 10x
80lb Side Leg Press (right)10x
4 sets -
55lb Cable Pull Through 10x
4 sets -
25lb Dumbbell Outer Thigh Lifts 10x
50lb Dumbbells (25lb each hand) Calve Raises
Wednesday - Abs
3 sets -
Alt Toe Touch Kick 20x
Hand to Toe 20x
3 sets -
V-Crunch (left) 15x
V-Crunch (right) 15x
Side Plank Lift (left) 10x
Side Plank Lift (right) 10x
4 sets -
Sit-Ups 10x
Leg Raise 10x
3 Sets -
Reverse Crab Toe Touch 20x
Frogger Jumps 20x
VACATION
Last Week
Sunday - Rest Day
Monday - Cardio
HIIT
Warm-Up: 5-minute Walk Treadmill (highest incline)
15 rounds: 1:00 min run (4.0mph)/1:30 min walk (1.3mph)
Warm-Up: 5-minute Walk Stairmaster
15 rounds: 1:00 min run (Levell 10)/1:30 min walk (Level 2)
Tuesday - Rest Day
Wednesday - Full Body
Warm-Up -
10 min Stairmaster
3 sets -
20lb (10lb each hand) Dumbbell Plank - Arm Raise - Shoulder Press 10x
20lb (10lb each hand) Dumbbell Dead Life 15x
3 sets-
20lb (10lb each hand) Squat jump 15x
10lb Dumbbell Backward Lunge (left) 10x
10lb Dumbbell Backward Lunge (right) 10x
3 sets -
10lb Dumbbell Single Arm Row (left) 10x
10lb Dumbbell Single Arm Row (right) 10x
5 sets-
20lb Abdominal Crunch Machine 20x
Thursday - REST DAY
Friday - Leg/Glute Day
Warm-Up -
10 min Stairmaster
Glute Activation warmup (used exclusively with the Real Big Booty Set)
1-2 Sets: Seated Band Hip Abduction 10-15 Reps
1-2 Sets: Banded (Pink/Purple double-banded with Large Band) Underhand Dead 10-15 Reps
1-2 Sets Banded Side Walks (Pink/Purple double-banded) 15-20 Reps (add extra forward squats)
1-2 Sets (Left) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps
1-2 Sets (Right) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps
2-3 Sets Banded Hip Thrust (Pink/Purple double-banded) 10-15 Reps (add abduction)
1-2 sets (Left) Glute Kickbacks (w/ Pink Band) 10-15 Reps
1-2 sets (Right) Glute Kickbacks (w/ Pink Band) 10-15 Reps
1-2 sets Banded Squats (w/ Large Band) 50 Reps
3 sets -
90lb Leg Press - 10x
3 sets -
180lb Leg Press - 10x
3 sets -
360lb Leg Press - 6x
3 sets -
360lb Leg Press - 10x
4 sets -
25lb Plate Landmine Squat 8x
4 sets -
60lb Leg Curl 10x - Superset: 70lb 5x
4 sets -
50lb Leg Extension 10x - Superset: 60lb 5x
3 sets -
30lb Dumbbell (15lb each hand)One Leg Step Up (left) 10x - Split Leg Lunge (left) 10x
30lb Dumbbell (15lb each hand)One Leg Step Up (right) 10x - Split Leg Lunge (right) 10x
4 sets-
60lb Glute Bridge (Small Bar) 15x
40lb (Small Bar) Side Leg Lunge (left) 10x
40lb (Small Bar) Side Leg Lunge (right) 10x
4 sets -
30lb Dumbbell (15lb each hand) Courtesy lunge alt sides 20x
30lb Dumbbell (15lb each hand) Dead Lift 15x
Saturday - Arm Day
Warm Up- Elliptical -10 min
4 sets -
22lb Tricep Pulldown 10x - superset - 27lb 5x
3 sets -
10lb Hammer Curl (left) 10x
10lb Hammer Curl (right) 10x
3 sets -
20lb (Small Bar) curls 10x
20lb (Small Bar) Standing Row 15x
3 sets -
5lb One Arm Bend (left) 20x
5lb One Arm Bend (right) 20x
3 sets -
10lb Dumbbell Tricep Extend 15x
20lb (Small Bar) Overhead Extension 10x
3 sets -
30-sec Plank
20 Plank to Shoulder tap