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Weekly Workout 12.11.17 & Holiday Gifts for the Fitness Fanatic

I hope you had a great weekend! We had friends over on Saturday night and all the kids got a surprise visit from Santa on the fire truck. It was the cutest thing! The holidays are my favorite time of year (well actually, it’s a close second to summer) and we always have so many fun things planned!

If you have a fitness fanatic to buy for (or if you are one yourself) I’m listing some of my favorite fitness items for in AND out of the gym. You can easily shop each item by clicking on the photos.

Now for your weekly workout…

Monday: Back/Bis/Cardio

  • Deadlift : 4 Sets
  • Superman Superset 15 burpees : 4 Sets
  • Standing Cable Reverse Fly Superset 15 burpees : 4 Sets
  • Wide Grip Pullups AMRAP Superset 15 Burpees : 4 Sets
  • Preacher Curl AMRAP Superset Upright Decline Dumbell Curl AMRAP immediately followed by 15 burpees: 4 Sets
  • 21’s immediately followed by 15 burpees : 4 Sets
  • Dumbell Bicep w/ opposite arm hold AMRAP immediately followed by 15 burpees : 4 Sets
  • Turkish Get-Ups AMRAP, Hanging Leg Raises AMRAP, Scissors AMRAP : 3 Sets

Tuesday: Legs/Glutes

  • Curtsy Lunge (10 reps) Superset Weighted Step-Ups (8-10 reps) : 4 Sets
  • Bulgarian Split Squats (10 reps) Superset Frog Jumps (20 reps) : 4 Sets
  • Smith Machine Butt to Floor Squats (8-10 reps) Superset Smith Machine Close Stance Jump Squats (20 reps) : 4 Sets
  • Banded Decline Leg Raise (20 reps) Superset Banded Duck Walks (20 reps : 4 Sets
  • 20 minute intervals on stairs (1 minute forward, 1 minute side, 1 minute backwards, 1 minute other side)

Wednesday : Triceps/Abs/ Cardio

  • Single Arm Overhead Extensions (15) Superset triangle pushups AMRAP, Cable Crunch AMRAP
  • Single Arm Pushups (15 reps) Superset close-grip pushups AMRAP, Cable Wood Chops AMRAP
  • Kickbacks (12 reps) Superset Close-grip pushups (half way down, down, half way up, up) toes to bar AMRAP
  • Tricep Pushdown Machine (12-15 reps): 4 Sets
  • ab roller AMRAP, opposite elbow to knee AMRAP : 4 SEts
  • sprints. 1 minute sprint, 1 minute walk : 20 minutes

Thursday: Legs

  • Leg Press (8-10 reps) Superset Barbell Half-hold squats (10 reps) : 4 Sets
  • Barbell Front/Back Lunges (right leg first then left) 10 reps) Superset Weighted Jump Squats : 4 Sets
  • Straight Legged Deadlift (10 reps) Superset weighted 180 degree jump squats (20 reps) : 4 Sets
  • Good Mornings (10 reps) Superset Stability Ball Hamstring Pull (20 reps) : 4 Sets
  • Calf Raise Machine : 20 reps, 4 sets
  • Calf Raise Machine (toes in) (20 reps) : 4 Sets

Friday: Take a Class!

Saturday:  Shoulders/Chest/Abs

  • Seated Smith Machine Overhead Press (12-15 reps) Superset Seated Lateral Raise (12-15 reps) : 4 Sets
  • Bent-Over Lateral Raise (12-15 reps) Superset Arnold Press (12-15 reps) : 4 Sets
  • Front Raise Drop Set : 4 Sets
  • Standing High Cable Chest Crossover : 4 Sets
  • Standing Low Cable Chest Crosssover : 4 Sets
  • Jacknives AMRAP, Russian Twists Amrap, Stability Ball Pull-in AMRAP
  • sprints. 10% incline. 1 minute walk. 30 seconds sprint : 15 minutes

If you have any questions about this weeks workout feel free to shoot me a message!

You can view last weeks workout post here.

Looking for ALL weekly workouts? Check here.

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