Gym Workouts Copy
Your daily workouts (in gym) In gym workouts. Burning fat and tone up.
workout overview Follow the instructions below
Welcome to the Tribe! Please watch this video
STRONG & LEAN PROGRAM:
Workouts: 45-60 Minutes
Equipment needed: Mini Bands, Resistance Band, Dumbbells & Kettlebells, Yogamat
warm up Follow the instructions below
Here is my favorite Full Body Warmup. Make sure you do 10 minutes of this before doing your daily workouts :)
Make sure you activate your Glutes on your Lower Body Days!
week 1 Follow the instructions below
Welcome to Week 1!!!
Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group.
Monday: LOWER BODY
Superset 1:
KB Goblet Squat x 12 Reps
KB Reverse Lunge x 12 Reps
x 3 sets. Rest 60-90 Seconds between sets
Triset 1:
Kettlebell Deadlift x 20 Reps
Banded Lateral Walks x 20 Reps (10 each side)
Lateral Lunges x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets
Superset 2:
KB Jump Squat x 10
Wall Sit x 30 seconds
x 3 sets. Rest 60-90 Seconds between sets
Tuesday: UPPER BODY
Push-ups x 10 Reps
Bent over Rows x 15 Reps
Mountain Climbers x 30 seconds
x 4 sets. Rest 60-90sec between sets
Thrusters x 15 Reps
High Rows x 15 Reps
V-ups x 15 Reps
x 4 sets. Rest 60-90sec between sets
Wednesday: REST DAY
Thursday: LOWER BODY
Triset 1 :
KB Sumo Squat x 10 Reps
KB Step ups x 20 Reps (10 each side)
Plank Leg Lifts x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets
Triset 2:
KB Sumo Deadlift x 10 Reps
KB Walking Lunges x 20 (10 each side)
KB Swings x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets
Friday: UPPER BODY
Triset 1:
Renegade Rows x 16 Reps (8 each side)
Hollow Hold Press x 16 Reps (8 each side)
Bicycles x 30 seconds
x 4 sets. Rest 60-90 Seconds between sets
Triset 2:
DB Curl to Press x 10 Reps
Triceps OH Extension x 15 Reps
Burpees x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets
Saturday: LOWER BODY
Triset 1:
RB Glute Bridge x 20 Reps
Dumbbell RDL x 15 Reps
Dumbbell Split Squats x 20 (10 each side)
x 3 sets. Rest 60-90 Seconds between sets
Superset 1:
Staggered Deadlift x 20 Reps (10 each side)
Curtsy Lunges x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets
Superset 2:
Split Jumps x 20 Reps (10 each side)
Squat Pulse 30 seconds
x 4 sets. Rest 60-90 Seconds between sets
Sunday: REST DAY
week 2 Follow the instructions below
Welcome to Week 2!!!
Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group.
Monday: LOWER BODY
Triset 1:
KB Squat x 12 Reps
KB Deadlift x 12 Reps
Plank Pull Thru x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets
Superset 1:
Barbell Hip Thrust x 20 Reps
KB Sumo Deadlift x 10 Reps
x 3 sets. Rest 60-90 Seconds between sets
Superset 2:
RB Glute Bridges x 20
KB Swings x 20
x 3 sets. Rest 60-90 Seconds between sets
Tuesday: UPPER BODY
Plank Walk-ups x 16 Reps
Single Arm Bent over Rows x 16 Reps (8 each side)
Dumbbell Biceps Curl x 16 Reps
x 4 sets. Rest 60-90sec between sets
Reverse Flies x 10 Reps
Lateral To front flies x 16 Reps
Burpees x 16 Reps
x 4 sets. Rest 60-90sec between sets
Wednesday: REST DAY
Thursday: LOWER BODY
Triset 1 :
KB Deadlift x 10 Reps
KB SL Deadlift x 16 Reps (8 each side)
Skater Jumps x 30 Reps (15 each side)
x 3 sets. Rest 60-90 Seconds between sets
Superset 1:
KB Goblet Squat x 10 Reps
Curtsy Squats x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between set
Superset 2:
180 Jumps x 10 Reps
Reverse Plank x 60s
x 4 sets. Rest 60-90 Seconds between sets
Friday: UPPER BODY
Triset 1:
Push-ups x 15 Reps
Triceps Dips x 15 Reps
Body Saw x 30sec
x 4 sets. Rest 60-90 Seconds between sets
Triset 2:
Thrusters x 10 Reps
Bent over Rows x 10 Reps
Plank Toe Touches x 16 Reps (8 each side)
x 4 sets. Rest 60-90 Seconds between sets
Saturday: LOWER BODY
Triset 1:
KB Sumo Squat x 12 Reps
Lateral Squats x 24 Reps (12 each side)
Drop Squats x 15
x 3 sets. Rest 60-90 Seconds between sets
Superset 1:
Banded Glute Bridge x 20 Reps
Offset. Reverse Lunge x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets
Superset 1:
Walking Lunges x 20 Reps (10 each side)
KB Squat Jumps x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets
Sunday: REST DAY
week 3 Follow the instructions below
Welcome to Week 1!!!
Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group.
Monday: LOWER BODY
Superset 1:
KB Goblet Squat x 12 Reps
KB Reverse Lunge x 12 Reps
x 3 sets. Rest 60-90 Seconds between sets
Triset 1:
Kettlebell Deadlift x 20 Reps
Banded Lateral Walks x 20 Reps (10 each side)
Lateral Lunges x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets
Superset 2:
KB Jump Squat x 10
Wall Sit x 30 seconds
x 3 sets. Rest 60-90 Seconds between sets
Tuesday: UPPER BODY
Push-ups x 10 Reps
Bent over Rows x 15 Reps
Mountain Climbers x 30 seconds
x 4 sets. Rest 60-90sec between sets
Thrusters x 15 Reps
High Rows x 15 Reps
V-ups x 15 Reps
x 4 sets. Rest 60-90sec between sets
Wednesday: REST DAY
Thursday: LOWER BODY
Triset 1 :
KB Sumo Squat x 10 Reps
KB Step ups x 20 Reps (10 each side)
Plank Leg Lifts x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets
Triset 2:
KB Sumo Deadlift x 10 Reps
KB Walking Lunges x 20 (10 each side)
KB Swings x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets
Friday: UPPER BODY
Triset 1:
Renegade Rows x 16 Reps (8 each side)
Hollow Hold Press x 16 Reps (8 each side)
Bicycles x 30 seconds
x 4 sets. Rest 60-90 Seconds between sets
Triset 2:
DB Curl to Press x 10 Reps
Triceps OH Extension x 15 Reps
Burpees x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets
Saturday: LOWER BODY
Triset 1:
RB Glute Bridge x 20 Reps
Dumbbell RDL x 15 Reps
Dumbbell Split Squats x 20 (10 each side)
x 3 sets. Rest 60-90 Seconds between sets
Superset 1:
Staggered Deadlift x 20 Reps (10 each side)
Curtsy Lunges x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets
Superset 2:
Split Jumps x 20 Reps (10 each side)
Squat Pulse 30 seconds
x 4 sets. Rest 60-90 Seconds between sets
Sunday: REST DAY
week 4 Follow the instructions below
Welcome to Week 2!!!
Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group.
Monday: LOWER BODY
Triset 1:
KB Squat x 12 Reps
KB Deadlift x 12 Reps
Plank Pull Thru x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets
Superset 1:
Barbell Hip Thrust x 20 Reps
KB Sumo Deadlift x 10 Reps
x 3 sets. Rest 60-90 Seconds between sets
Superset 2:
RB Glute Bridges x 20
KB Swings x 20
x 3 sets. Rest 60-90 Seconds between sets
Tuesday: UPPER BODY
Plank Walk-ups x 16 Reps
Single Arm Bent over Rows x 16 Reps (8 each side)
Dumbbell Biceps Curl x 16 Reps
x 4 sets. Rest 60-90sec between sets
Reverse Flies x 10 Reps
Lateral To front flies x 16 Reps
Burpees x 16 Reps
x 4 sets. Rest 60-90sec between sets
Wednesday: REST DAY
Thursday: LOWER BODY
Triset 1 :
KB Deadlift x 10 Reps
KB SL Deadlift x 16 Reps (8 each side)
Skater Jumps x 30 Reps (15 each side)
x 3 sets. Rest 60-90 Seconds between sets
Superset 1:
KB Goblet Squat x 10 Reps
Curtsy Squats x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between set
Superset 2:
180 Jumps x 10 Reps
Reverse Plank x 60s
x 4 sets. Rest 60-90 Seconds between sets
Friday: UPPER BODY
Triset 1:
Push-ups x 15 Reps
Triceps Dips x 15 Reps
Body Saw x 30sec
x 4 sets. Rest 60-90 Seconds between sets
Triset 2:
Thrusters x 10 Reps
Bent over Rows x 10 Reps
Plank Toe Touches x 16 Reps (8 each side)
x 4 sets. Rest 60-90 Seconds between sets
Saturday: LOWER BODY
Triset 1:
KB Sumo Squat x 12 Reps
Lateral Squats x 24 Reps (12 each side)
Drop Squats x 15
x 3 sets. Rest 60-90 Seconds between sets
Superset 1:
Banded Glute Bridge x 20 Reps
Offset. Reverse Lunge x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets
Superset 1:
Walking Lunges x 20 Reps (10 each side)
KB Squat Jumps x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets
Sunday: REST DAY
Cool Down Follow the instructions below
Let’s Cool Down!!!
STATIC STRETCHING:
FOAM ROLLING: