Take a week 5 off – Still move and be active, and focus on nutrition
Week 6 – 5 sets 13 reps 65 reps
Week 7 – 5 sets 15 reps 75 reps
Week 8 – 5 Sets 16 reps 80 reps
Week 9 – 5 sets 18 reps 90 reps
Take week off – Still move and be active, and focus on nutrition
Week 10-12 10 sets 10 reps you should have 2 more in the tank when degerming your weight.
Based on the weeks, will determine the how long the workout will be. Some weeks will be longer, some weeks will be shorter.
Warm up Lower body:
5 mins on bike or rower
3 rounds:
10 Loaded beast
10/ Cossack Squat
10/ Lateral band steps
10/ High plank to lunge with reach to the sky and elbow to the ground
15/ Forward step lunges
(Keep core engaged as much as possible)
Warm up Upper Body:
5 mins on Ski machine or Rower
3 Rounds
10 Loaded beast to push up
10 High plank to pike up (for added intensity put feet on bench)
10 banded face pulls
10 Scapula retractions
30 Mountain climbers
100 calorie row or Ski
10 rounds – 10 band squats, 10 push ups, 10 Band Face pulls
200 Jump ropes
2 big loop bike rides
Tabata Bar hangs
Thunderstruck burpees – Run on spot or on a track, every ‘Thunder” drop and do a burpee
Week 6
Day 1:
– Split Squats:
– Deadlifts:
– Dumbbell bench or push press:
– 3 sets of 30 reps of hip dips, leg raises or alternating tow touches, hallow rocks
– HIIT cardio: 20 seconds of sprinting followed by 40 seconds of rest, repeat for 10 minutes, choose any cardio machine.
Day 2:
– Lunges:
– Bent over rows:
– Overhead press:
– 3 sets of 30 reps of Russian twists, High plank alternate toe touch, side plank leg raises
– EMOM – 12 mins
Min 1 – 15-20 KBS
Min 2 – 15 per leg Bulgarian split squat
Min 3 – 30-40 Lateral bench step over
Day 3:
– Split Squats:
– Romanian deadlifts:
– Incline bench press:
– Sally up down High plank low plank challenge
– HIIT cardio: 30 seconds of KB swings followed by 30 seconds of rest, repeat for 10 minutes
Week 7:
Day 1:
– Goblet squats:
– Sumo deadlifts:
– Dumbbell chest press:
– 3 sets of 30 reps of hip dips, leg raises or alternating tow touches, hallow rocks
– 12 min EMOM
Min 1 20 Sumo deadlift high pull
Min 2 20 Bicep curls
Min 3 15/ Bench or box farmer step up
Day 2:
– Bulgarian split squats:
– Pull-ups:
– Arnold press:
– 3 sets of 30 reps of Russian twists, High plank alternate toe touch, side plank leg raises
– 4 rounds
30 seconds rowing 15 sec rest
30 seconds of Farmers lunges followed 15 sec rest
30 seconds of high plank low plank alternate rest 15 sec
Day 3:
– Split squats:
– Stiff-legged deadlifts:
– Close grip bench press:
– 300 Mountain climbers, 200 Hip dips, 100 hallow rocks
– 4 rounds
30 seconds Goblet squats 15 sec rest
30 seconds of DB push press followed 15 sec rest
30 seconds of rowing or skiing rest 15 sec
