Workout Schedule – July

Week 1 – Day 1 – Legs

Superset 1

TRX Lunges - 5 sets of 12 reps per leg

Using the TRX put one foot in the TRX and the other foot on ground or bosu (more advanced.) Push back the leg in the TRX to lunge position then return to standing.

Kettlebell Sumo Deadlifts – 5 sets of 15 reps

Stand up straight while holding a kettlebell between your legs. Bend at the hips while keeping your back straight and reach kettlebell through your legs slightly back towards heels. Slightly bend knees then return to standing.

Superset 2

Long Squat Jumps – 4 sets of 24 jumps

Find a turf area or anywhere that is kind of a long space. Bend your legs and hop/jump forward continually, pushing through your legs, long and far.

Prowler Back Pedal – 4 times up and down the turf

Get low in a squat position facing the prowler. Take small steps backward staying low the entire time and pushing through the heels.

High Step Ups - 4 sets of 12 reps per leg

Using a high step, start with one foot on the ground and the other foot on a high step. Push through heel and glute of the leg on the step to stand up. Try not to use the foot on the ground, then return to starting.

Superset 3

Glute Focused Back Extensions – 5 sets of 15-20 reps

Using the back extension machine while holding a barbell or plate at the bottom squeeze glutes to bring your upper body up. Don’t arch your back at all; just use the glutes to bring your body up.

Booty Fire Hydrants – 5 sets of 20 reps per leg

Put a band around your legs right above knees and kneel down on all fours. Lift one leg out to the side and up then return back down. Keep lifting and lowering one leg out and in, then repeat on the other leg.


20-25 Minutes on the Stairmaster