THE SHELF *Featured Workout (Glutes | Hamstrings)
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Weight Recommendation* Resistance Bands
Donkey Kicks (5 each leg)
Fire Hydrants (5 each leg)
Straight Leg Donkey Kicks (5 each leg)
Rest 45 sec - 1:30 sec
Repeat 3x total
*The Shorter Rest Between Each Set Will Help Activate The Glute Muscles
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4 sets x 10-12 reps (2-3 min rest)
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
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4 sets x 10-12 reps (2-3 min rest)
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
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3-5 sets x To Failure (rest enough time to go into your next set with 100% effort)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15 reps (2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 8-12 reps (1-2 min rest)
Weight Recommendation* Medium Weight
BIKINI BOTTOM (Core | Lower Body)
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Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. V Ups x 10 reps
Rest 30 seconds
Repeat 3x total
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Weight Recommendation* Resistance Bands
Side Step + Squat (10 each leg)
Jump Squat (10 total)
Side Step + Squat (10 each leg)
Rest 1 min
Repeat 2x total
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4 sets x 15-20 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (1-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 10 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Use the Stair Master for 5 min at 50-80% effort
Rest 1-2 min, then start next movement below.
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4 sets x 10-15 reps (30 sec rest)
*The Shorter Rest Between Each Set Will Help Activate The Calf Muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
QUADS FOR THE GODS (Quads | Lower Body)
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Superset 1/2
4 sets x 12-15 reps. After one set 5-10 sec rest, then start Backwards Lunges, see next movement below.
Weight Recommendation* Light Weight Medicine Ball
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Superset 2/2
4 sets x 10 reps/5 each leg. After one set, 45 sec rest then restart the Superset with Forward Jump Squats, see movement above.
Weight Recommendation* Medium Weight Dumbbells
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4 sets x 15-25 reps (1-2 min rest)
How To: Place your feet closer together when placing them on the machine. A narrow stance will help target the quad muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 20 reps (2-3 min rest)
How To: Using a weight plate elevate your heels to help target the quad muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher number of reps.
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3 sets x To Failure (rest enough time to go into your next set with 100% effort)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher number of reps.
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4 sets x 10-15 reps (30-45 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher number of reps.
EXPENSIVE (Lower Body | No Jumping)
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4 sets x 10-15 reps (1 min rest)
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
We will be starting with hamstring curls will help warm up your knees for a heavy leg day.
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Superset 1/2
4 sets x 8-12 reps (10-15 sec rest) then start Sumo Squats, see next movement below.
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
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Superset 2/2
4 sets x 10 reps (2-3 min rest) then restart the Superset with Back Squats, see above.
Weight Recommendation* Light-Medium Weight Kettlebell
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Superset 1/2
4 sets x 10-12 reps (10-15 sec rest) then start Walking Lunges, see next movement below.
Weight Recommendation*
Set #1 x 12 reps @ Light Weight
Set #2 x 12 reps @ Medium Weight
Set #3-4 x 10-12 reps @ Heavy Weight
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Superset 2/2
4 sets x 20 reps/10 each leg (2-3 min rest) then restart the Superset with Back Squats, see above.
Weight Recommendation* Medium-Heavy Weight Dumbbells or Barbell
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Superset 1/2
4 sets x 15-20 reps (10-15 sec rest) then start Calf Extensions, see next movement below.
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
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Superset 2/2
4 sets x 10-20 reps (2-3 min rest) then restart the Superset with Leg Press, see above.
Weight Recommendation* Heavy Weight
OH MY QUADS (Quads | Lower Body)
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5 sets x 10-20 reps
*Timer On - 30 second rest between each set*
Set #1 x 10 reps @ Warm Up Weight
Set #2 x 20 reps @Medium-Heavy Weight
Set #3 x 20 reps @Medium-Heavy Weight
Sets #4 x 10 reps @ Heavy Weight
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4 sets x 12 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15-25 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (each leg, 2-3 min rest)
Weight Recommendation* Heavy Dumbbells
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4 sets x 15-20 reps (30 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher amount of reps.
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4 sets x 20 reps/10 each leg (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 10 reps (1 min rest)
How to: Count to 3 seconds when declining to the ground. This technique will add more tension to the quad muscle and helps with balance/ stabilization abilities
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher amount of reps.
BUBBLE BUTT (Glutes | Hamstrings)
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Weight Recommendation* Resistance Bands
Side Step + Squat (10 each leg)
Jump Squat (10 total)
Side Step + Squat (10 each leg)
Rest 1 min
Repeat 2x total
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4 sets x 10 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-30 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 12-15 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* Medium-Heavy Weight Barbell or Dumbbells
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2 sets x 8 reps (1 min rest)
Weight Recommendation* Medium-Heavy Weight Barbell or Dumbbells
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3 sets x 10 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-20 reps (30 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
SAVAGE QUADS (Quads | Circuit Style)
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Triset 1/3
3 sets x 6 reps (15 sec rest) then start EZ Bar Lunge, see next movement below.
Weight Recommendation* Heavy Weight
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Triset 2/3
3 sets x 24 reps/12 each leg (15 sec rest) then start Biker Squat, see next movement below.
Weight Recommendation* Light Weight EZ Bar
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Triset 3/3
3 sets x 26 reps (3 min rest) then restart the Triset with Heavy Back Squats, see above.
Weight Recommendation* Medium Weight Dumbbells.
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Superset 1/2
4 sets x 10-20 reps (no rest) immediately start Single Leg Extension, see next movement below.
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Superset 2/2
4 sets x 20 reps/10 each leg (1 min rest) then restart the Superset with Leg Extensions, see above.
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 10-12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
Need a full body workout?
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Full Body | Circuit Style
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Cardio | Core | Full Body
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Cardio | Core | Full Body
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Cardio | Full Body
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