Fitness Workout

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THE FULL WORKOUT
|| Day 1: Active Rest Day ||
45 min on the elliptical
15 min incline walk
ABS Circuit:
50 crunches
45 secs plank
repeat 3x

|| Day 2: Leg/Booty Day ||
Warm-ups:
banded side kicks 30×3
Kettle squats 3×20-25

Hip thrust (lightweight) 3×12-15
Hip thrust (moderate weight) 3×12

*Superset*
Seated Leg Press Machine 20-25 reps
RDLs 15 reps
repeat 3x

Leg Press 3×12
Squats 3×12
Lying Leg Curl 3×12-15

|| Day 3: Upper Body ||
Lat Pulldown 3×12
Seated Lateral Raise Machine 3×12-15
Seated Cable Rows 3×12-15
Front Lat Pulldown Machine 3×12
Standing Cable V-Bar Row 3×12
(Ideally, I would do another upper body exercise + 10-15 min of light cardio)

|| Day 4: FULL Rest Day ||

|| Day 5: Cardio + Abs ||
Warm-up: 5 min walking

1:30 min walk level 8-9
30 secs run level 20
repeat (I did 8x 16 mins total)
Power Walking 15 min

Abs Circuit:
Crunches 50x
Bicycles 50x
Plank 45 secs
repeat 3x

|| Day 6: Legs/Booty ||
Warm-ups:
Kettle Bell Squats 3×20-25

Hip thrust (lightweight) 3×12-15
Hip thrust (moderate weight) 3×12
KAS Glute Bridge 3×12
B Stance DB RDL 3×12

*Superset*
Seated Leg Press Machine 20-25 reps
RDLs 15 reps
repeat 3x

Squats 3×12 (not in the video)

|| Day 7: Upper Body ||
Seated Cable Row 3×12-15
Lat Pulldown Machine 3×12 *I said it was a “Seated Row Variation” in the video, but it’s wrong lol*
Cable Bicep Curl 3×12
DB Lateral Raises 3×12
Cable Upright Row 3×12
(I would do 1-2 more exercises, but machines were taken!)

Cardio 10-15

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