Most of us, either completely dropped our workout routines in 2020 or finally had time to kick it up a notch. Stuck at home with our c children and kids we either focused more on our health (finally) or had zero time to do anything for ourselves. For me, I was one of the ones that lost significant momentum in my personal health.
This year I have been focusing on getting back to it and thought I still am not up to five times a week of working my body I have built out one of the best result focused routines I have ever done in my life! If you are looking to get strong and to sculpt I highly recommend this routine!
DAY I – LEGS + Sauna
Weighted (optional) Walking Lunges – 4 sets of 10-12 lunges Goblet squat – 4 sets 8-10 reps
Kettlebell swings 4 sets at 8-10 reps
Bulgarian split squats 4 sets 8-10 reps
Barbell Hip Thrusts 4 sets 8-10 reps
Day 2+4 – Arms + ABS
Side lateral Raises 4 sets 8-10 reps Front Plate raise 4 sets of 8-10 reps 20 Bicep curls
20 Overhead Tricep Extensions
20 Shoulder Press
20 standing Rows
20 Hammer Curls
20 Triceps kicks
20 Upright Rows
Chest Press 4 sets of 8-0 reps
Pushups – 4 sets until failure
Bicycle crunches – 4 sets of 20-30 reps
Kettle bell Russian Twist – 4 sets of 20-30 reps Plank walk out 30 seconds
CARDIO – 30+ minutes stretching
DAY 6 – Optional
“I will beat her I will Train Harder. I will EAT cleaner.
I know her weakness.
I know Her strengths. I’ve lost to her Before.
But not this time.
She is going down.
I Have the advantage, Because I know her well. She is the old me.” -Unknown