ADRIANA
(AF)
10/3/22 WORKOUT
LOWER CIRCUIT : 3 X
10 : Racked Squats @ 12 lbs x 2
10 : Single Arm Racked Split Squats - RIGHT @ 18 lbs (DB on RIGHT shoulder)
10 : Bottom Loaded Curtsy Lunge - RIGHT @ 20 lbs x 2 (RIGHT leg stable, DBs in BOTH hands)
10 : BANDED Squat + Abduction @ bodyweight
10 : Single Arm Racked Split Squats - LEFT @ 18 lbs (DB on LEFT shoulder)
10 : Bottom Loaded Curtsy Lunge - LEFT @ 20 lbs x 2 (LEFT leg stable, DBs in BOTH hands)
UPPER/CORE CIRCUIT : 3 X
15 : Bilateral Push Press @ 12 lbs x 2
15 : Bilateral Bent Over Rows @ 20 lbs x 2
15 : Bilateral Chest Flys @ 12 lbs x 2
15 : Overhead Lat Pull w/ Leg extension @ 12 lbs
9/19/22 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Unilateral Squat Thrusters @ 12 lbs (DB on WORKING side shoulder)
10 : Forward Lunge to Lateral Lunge @ 25 lbs (WORKING side leg moving)
10 : Reverse Lunge + Single Leg Deadlift @ 25 lbs (DB on WORKING side, WORKING leg stable)
UPPER / CORE UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Single Arm Push Press @ 18 lbs
10 : Single Arm Rows @ 25 lbs (OPPOSITE foot forward in lunge)
After each round R/L 20 Alternating Russian Twists @ 18 lbs
9/17/22 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
5 : Unilateral Suitcase Deadlifts @ 40 lbs KB (KB on WORKING side)
10 : Contralateral Single Leg Deadlifts @ 40lbs KB (KB in OPPOSITE hand)
15 : Racked Reverse Lunges @ 18 lbs DB (WORKING side leg stable)
AFTER EACH ROUND R/L : 20 BANDED Squat Jacks + 20 Banded Abductions
UPPER/CORE LADDER : 3 X
5 EACH SIDE : KB Lateral Flexions @ 40 lbs KB
10 EACH SIDE : Single Arm TRX Rows @ bodyweight
15 : Chest Flys @ 12 lbs x 2
9/8/22 WORKOUT
LOWER CIRCUIT : 3 X
10 : Goblet SUMO Squats @ 45 lbs
10 : Center Squat + Curtsy Lunge - LEFT @ 25 lbs (DB in LEFT hand, LEFT leg stable)
10 : TRX Bulgarian Split Squats - LEFT
10 : SUMO Deadlifts @ 45 lbs
10 : Center Squat + Curtsy Lunge - RIGHT @ 25 lbs (DB in RIGHT hand, RIGHT leg stable)
10 : TRX Bulgarian Split Squats - RIGHT
UPPER/CORE UNILATERAL : CIRCUIT : 3 X RIGHT & LEFT
10 : Single Arm Chest Press @ 25 lbs
10 : Single Arm Rows @ 25 lbs (SAME foot forward in lunge)
10 : Cross Body Spider Crawls @ bodyweight (WORKING side leg moves)
9/5/22 WORKOUT
LOWER CIRCUIT : 5 X
5 : Dumbbell Walkouts @ 12 lbs x 2
10 : Bilateral Thruster + Alternating Reverse Lunges @ 15 lbs x 2
15 : Bilateral Romanian Deadlift @ 15 lbs x 2
20 : Alternating Standing Rows @ 15 lbs x 2
UPPER/CORE CIRCUIT : 3 X
20 : Alternating Bicycle Crunches @ bodyweight
20 : Russian Twists @ 15 lbs
20 : Alternating Spider Crawls (on slam ball) @ bodyweight
9/3/22 WORKOUT
LOWER CIRCUIT : 3 X
10 : Goblet Squats @ 40 lbs
10 : Bottom Loaded Reverse Lunges - RIGHT @ 25 lbs (DB on RIGHT side, RIGHT leg stable)
10 : Single Leg Box Squats - RIGHT @ bodyweight (RIGHT foot on the floor)
10 : Single Leg Romanian Deadlifts - RIGHT @ 25 lbs x 2
10 : Bottom Loaded Reverse Lunges - LEFT @ 25 lbs (DB on LEFT side, LEFT leg stable)
10 : Single Leg Box Squats - LEFT @ bodyweight (LEFT foot on the floor)
10 : Single Leg Romanian Deadlifts - LEFT @ 25 lbs x 2
UPPER/CORE CIRCUIT : 3 X
10 : TRX Chest Presses @ bodyweight
10 : Half Kneeling Overhead Press - LEFT @ 15 lbs (LEFT knee down)
10 : Single Arm Row - LEFT @ 15 lbs (RIGHT foot forward in lunge)
10 : Tuck Ups @ bodyweight
10 : Half Kneeling Overhead Press - RIGHT @ 15 lbs (RIGHT knee down)
10 : Single Arm Row - RIGHT @ 15 lbs (LEFT foot forward in lunge)
8/27/22 WORKOUT
LOWER CIRCUIT : 3 X
10 : Bilateral Goblet Squats @ 20 lbs
10 : Single Arm Clean + Racked Reverse Lunge - LEFT @ 20 lbs (LEFT leg stable)
10 : Goblet Step Ups - LEFT @ 20 lbs (LEFT leg on bench)
10 : Bilateral Romanian Deadlifts @ 20 lbs x 2
10 : Single Arm Clean + Racked Reverse Lunge - RIGHT @ 20 lbs (RIGHT leg stable)
10 : Goblet Step Ups - RIGHT @ 20 lbs (RIGHT leg on bench)
UPPER/CORE CIRCUIT : 3 X
5 EACH SIDE : Half Get Up + Kick Thorugh @ 20 lbs
10 EACH SIDE : Single Arm Rows @ 20 lbs
15 : Bilateral Chest Press @ 18 lbs x 2
8/22/22 WORKOUT
FULL BODY CIRCUIT : 3 X RIGHT & LEFT
10 : Bottom Loaded Split Squats @ 40 lbs (KB on WORKING side)
10 : Unilateral Push Press @ 18 lbs (DB on WORKING side, split squat stance)
10 : Racked Reverse Lunges @ 18 lbs (DB on WORKING side shoulder)
10 : Contralateral Single Leg Deadlifts @ 40 lbs (KB in OPPOSITE hand)
10 : Single Arm Rows @ 18 lbs (SAME foot forward)
UPPER/CORE CIRCUIT : 3 X
20 : Alternating Chest Press @ 15 lbs x 2
10 : Chest Flys @ 15 lbs x 2
20 : Alternating Russian Twists @ 15 lbs
10 : Tuck Ups @ bodyweight
8/19/22 WORKOUT
LOWER CIRCUIT : 3X
10 : Bilateral Racked PAUSE Squats @ 20 lbs x 2
10 : Forward Lunge to Single Leg Deadlift - RIGHT @ 20 lbs x 2
10 : Overhead Reverse Lunges - RIGHT @ 12 lbs
10 : ALTERNATING Dumbbell Thrusters @ 20 lbs x 2
10 : Forward Lunge to Single Leg Deadlift - LEFT @ 20 lbs x 2
10 : Overhead Reverse Lunges - LEFT @ 12 lbs
UPPER/CORE CIRCUIT : 3 X
20 : Alternating Chest Press @ 20 lbs x 2
10 : Glider Tucks @ bodyweight
20 : Alternating Bent Over Rows @ 20 lbs x 2
10 : Alternating Dumbbell Pull Throughs @ 20 lbs
8/12/22 WORKOUT
LOWER CIRCUIT : 3 X
10 : PAUSE Goblet Squats @ 40 lbs KB
20 : Alternating Forward Lunges @ 12 lbs x 2
10 : 1.5 Rep Thrusters @ 12 lbs x 2
20 : Alternating Goblet Lateral Lunges @ 12 lbs
10 : Romanian Deadlifts @ 40 lbs KB
20 : Alternating BANDED Reverse Lunges
UPPER/CORE CIRCUIT : 3 X
5 : KB Lateral Flexions - LEFT @ 40 lbs
10 : Forearm Plank Side Presses - LEFT @ 8 lbs
15 : Bilateral Bent Over Rows @ 18 lbs x 2
10 : Forearm Plank Side Presses - RIGHT @ 8 lbs
5 : KB Lateral Flexions - RIGHT @ 40 lbs
8/8/22 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Goblet Split Squats @ 40 lbs KB (WORKING side foot forward)
10 : Center Squat to Curtsy Lunge @ 25 lbs (WORKING leg stable)
10 : Contralateral Staggered Stance Deadlifts @ 40 lbs KB (KB in OPPOSITE hand)
10 : Single Leg Glute Bridges @ bodyweight
UPPER/CORE LADDER : 3 X
5 EACH SIDE : Forearm Half Get Ups @ 12 lbs
10 EACH SIDE : Single Arm Rows @ 25 lbs
15 : Chest Flys @ 12 lbs x 2 (feet in tabletop position)
20 : Alternating Shoulder Taps @ bodyweight
8/5/22 WORKOUT
FULL BODY UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Bottom Loaded Reverse Lunges @ 25 lbs (WORKING leg stable, DB on SAME side)
10 : Contralateral Lateral Lunge + Single Leg Romanian Deadlifts @ 25 lbs (WORKING leg stable, DB in OPPOSITE hand)
10 : Single Side Split Squat Thrusters @ 15 lbs (WORKING side foot forward, DB on WORKING side shoulder)
10 : Single Arm Chest Press @ 15 lbs (SAME SIDE LEG EXTENDS)
UPPER/CORE CIRCUIT : 3 X
10 : “Superwomans” @ bodyweight (hands behind head)
10 : Weighted Sit-Ups @ 15 lbs
10 EACH SIDE : Single Arm Rows @ 25 lbs (DB on WORKING side, OPPOSITE foot forward)
8/1/22 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
5 : TRX Pistol Squats @ bodyweight
10 : Reverse Lunge + Single Leg Step Up @ 20 lbs (DB held at chest)
15 : Single Leg Deadlift @ 20 lbs x 2
UPPER/CORE CIRCUIT : 3 X
5 : Bilateral Push Press @ 20 lbs
10 : Chest Press @ 20 lbs x 2
15 EACH SIDE : Single Arm Rows @ 20 lbs
20 : Russian Twists @ bodyweight
7/29/22 WORKOUT
LOWER UNILATERAL : 3 X RIGHT & LEFT
10 : Unilateral Suitcase Deadlifts @ 40 lbs KB
10 : Push Press + Curtsy Lunge @ 18 lbs
10 : Weighted Single Leg Squats @ 18 lbs
UPPER/CORE UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Single Arm Chest Press (w/ opposite leg extension) @ 18 lbs
10 : Single Arm Rows @ 18 lbs (standing on both feet)
10 : Single Leg TRX “Bear” @ bodyweight
7/25/22 WORKOUT
LOWER LADDER : 3 X
5 : PAUSE Single Arm Racked Squats - LEFT @ 18 lbs
10 : Single Leg Deadlifts - LEFT @ 1 8 lbs x 2
15 : Racked Reverse Lunges - LEFT @ 18 lbs
20 : Alternating Forward Lunges @ bodyweight
15 : Racked Reverse Lunges - RIGHT @ 18 lbs
10 : Single Leg Deadlifts - RIGHT @ 18 lbs x 2
5 : PAUSE Single Arm Racked Squats - RIGHT @ 18 lbs
UPPER/CORE CIRCUIT : 3 X
10 : Overhead Lat Pull w/ leg extension @ 18 lbs
20 : Alternating Chest Press @ 18 lbs x 2
10 : TRX Knee Tucks @ bodyweight
20 : Alternating Standing Rows @ 18 lbs x 2
10 : TRX Roll Outs @ bodyweight
7/18/22 WORKOUT
LOWER CIRCUIT : 3 X
10 : Racked SUMO Squats @ 15 lbs x 2
10 : Bottom Loaded Lateral to Curtsy Lunge - LEFT @ 15 lbs x 2 (LEFT leg moving)
10 : Racked Split Squats - LEFT @ 15 lbs (DB on LEFT shoulder)
10 : Bilateral SUMO Romanian Deadlifts @ 15 lbs x 2 (Toes turned out, wide stance)
10 : Bottom Loaded Lateral to Curtsy Lunge - RIGHT @ 15 lbs x 2 (RIGHT leg moving)
10 : Racked Split Squats - RIGHT @ 15 lbs (DB on RIGHT shoulder)
UPPER/CORE CIRCUIT : 3 X
10 : Bilateral Push Press @ 15 lbs x 2
10 : Single Arm PLANK Row - RIGHT @ 15 lbs (LEFT hand on bench)
10 : Chest Flys w/ leg extension @ 12 lbs x 2
10 : Single Arm PLANK Row - LEFT @ 15 lbs (RIGHT hand on bench)
10 : TRX Tricep Press @ bodyweight
7/4/22 DUO WORKOUT
FULL BODY UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Unilateral Squat Thrusters @ 18 lbs (DB on WORKING side)
10 : Bottom Loaded Reverse Lunge + Single Leg Deadlift @ 18 lbs x 2 (WORKING leg stable)
10 : Single Arm Chest Press @ 18 lbs (DB on WORKING side, feet off floor in tabletop position)
10 : Single Arm Ipsilateral Long Lunge Rows @ 18 lbs (DB on WORKING side, SAME foot forward)
10 : Contralateral Lateral Lunges @ 18 lbs (WORKING leg moving, DB in OPPOSITE hand)
CORE/CONDITIONING CIRCUIT : 3 X
10 : Tuck Ups @ bodyweight
20 : Russian Twists @ 18 lbs
10 : 1.5 Rep Goblet Squats @ 18 lbs
20 COUNT Isometric HOLD @ 18 lbs
6/27/22 DUO WORKOUT
LOWER BODY CIRCUIT : 3 X
10 : Goblet Squats @ 40 lbs
10 : Bottom Loaded Curtsy Lunges - RIGHT @ 15 lbs (DB on RIGHT side)
10 : Single Arm Racked Split Squats - RIGHT @ 15 lbs (DB on RIGHT shoulder)
10 : Bilateral Romanian Deadlifts @ 15 lbs x 2 (DBs in BOTH hands)
10 : Bottom Loaded Curtsy Lunges - LEFT @ 15 lbs (DB on LEFT side)
10 : Single Arm Racked Split Squats - LEFT @ 15 lbs (DB on LEFT shoulder)
10 : BANDED 1.5 Rep Squats + Squat Jacks @ bodyweight
UPPER/CORE CIRCUIT : 3 X
5 : Dumbbell Walkouts @ 15 lbs
10 : Standing Bilateral Push Press @ 15 lbs x 2
15 : Chest Press @ 15 lbs x 2 (legs in tabletop position)
20 : Alternating Renegade Rows @ 15 lbs x 2 (from plank on knees)
6/13/22 DUO WORKOUT
LOWER CIRCUIT : 3 X
10 : Goblet Squats @ 40 lbs KB
10 : Bottom Loaded Split Squats - RIGHT @ 18 lbs x 2
10 : Racked Step Ups - RIGHT @ 18 lbs
10 : Single Leg Deadlifts - RIGHT @ 40 lbs KB
10 : PAUSE Jump Squats @ bodyweight (pause 3 seconds @ bottom)
10 : Bottom Loaded Split Squats - LEFT @ 18 lbs x 2
10 : Racked Step Ups - LEFT @ 18 lbs
10 : Single Leg Deadlifts - LEFT @ 40 lbs KB
UPPER/CORE CIRCUIT : 3 X
10 : Bilateral Arnold Push Press @ 17 lbs x 2 (standing on both feet, BOTH arms press)
10 : Bilateral Supinated Rows @ 17 lbs x 2 (palms face AWAY from you)
10 : Bilateral Chest FLYS @ 17 lbs x 2 (laying on floor, knees bent)
10 : Leg Lift + Weighted Crunch @ 17 lbs
6/4/22 DUO WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Bottom Loaded Split Squats @ 20 lbs x 2 (DBs at sides, WORKING )
10 : OVERHEAD Curtsy Lunges @ 12 lbs (DB on WORKING side, WORKING leg stable)
10 : Unilateral Suitcase Deadlifts @ 40 lbs (KB on working side)
10 : TEMPO Step Ups @ bodyweight (WORKING side foot stays on step)
BIRTHDAY BOOTY BURNOUT LADDER : 1 X
10 BANDED Glute Bridges / 10 BANDED Abductions
9/9, 8/8… all the way down to 1/1
UPPER/CORE CIRCUIT : 3 X
10 : Bilateral Chest Press @ 20 lbs x 2
10 : Tucks Ups @ bodyweight
10 : Bilateral Standing Rows @ 20 lbs x 2