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Build lean muscle mass and tone up with barely any equipment. You will get stronger each week and the workouts will increase a bit in difficulty as you go. It’s a 3 lower body/2 upper body day split. 


**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Minimal Equipment

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Dumbbell Goblet Squat 4x10
   
Superset
2A.) Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls with band 4x10

Superset
3A.) Romanian Deadlift (RDL) 3x15
3B.) Lateral Band Walks 3x 25 each side side

Finisher
Kettlebell (or DB) Swings: 40 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W1/D1 Lower Body

Prep:
Shoulder Dislocates x 10
Arm Circles x 5 Forward / Backward
Elbow Front Plank x 30 sec
Elbow Side Plank x 30 sec each side
Face pulls x 20


1A) Arnold Press: 4x10
1B) Bus Drivers: 4x10 (each direction)

2A) Floor press with glute bridge: 4x10
2B) Shoulder taps: 4x20

3A) Lateral Raises: 4x10
3B) Front Raises: 4x10

4A) Tricep kickback: 4x15
4B) Tricep push down: 4x15
4C) Diamond push up: 4x15

Burnout/Finisher:
AMRAP 5 minutes (AMRAP=as many rounds as possible)
Thrusters: 10
Then...
Push up, grab the weight and bring through to other side: 5 (each side)

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W1/D2 Upper Body

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec 

ExplosIve warm up: Bench Hops 3 sets x 6 jumps (over and back)

1 A.) Deadlift 4x10

2 A.) Step Ups 4 sets x 10 ea
   B.) B-Stance / Single Leg RDL 4 sets x10 ea

3 A.) Band TKE’s 3 sets x 12
   B.) Band Hip Thrust into Hip Abduction Combo 3 sets x 20 & 20

Finisher:
Jump Squats 40

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W1/D3 Lower Body

Prep:
Shoulder Dislocates x 10
Arm Circles x 5 Forward / Backward
Elbow Front Plank x 30 sec
Elbow Side Plank x 30 sec each side
Face pulls x 20

6 min EMOM, pull-ups x 5 reps

DB pullover 4X12
Reverse flys 4x12

One arm DB row 4x12
Back Supported Bicep Curl 4x12

EMOM 5 min
Banded Good mornings-10
Supermans-10


**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W1/D4 Upper Body

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1. A) Hip Thrust w/ Pause at the Top (3-second hold) 
Week 1: 4x15

2. A.) Walking Lunge Drop set (Weighted into BW) 3 sets x 20 reps ea leg (10 weighted, 10 BW)
    B.) Side-Lying Lateral Raise 3 sets x 50 ea side

3. A.) Deficit Sumo Squat 3 sets x 10
    B.) Jump Lunges 3 sets x 10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 2 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W1/D5 Lower Body

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Dumbbell Goblet Squat 4x10
   
Superset
2A.) Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls with band 4x10

Superset
3A.) Romanian Deadlift (RDL) 3x15
3B.) Lateral Band Walks 3x 25 each side side

Finisher
Kettlebell (or DB) Swings: 50 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W2/D1 Lower Body

W2/D2 Upper Body

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec 

ExplosIve warm up: Bench Hops 3 sets x 6 jumps (over and back)

1 A.) Deadlift 4x10

2 A.) Step Ups 4 sets x 10 ea
   B.) B-Stance / Single Leg RDL 4 sets x10 ea

3 A.) Band TKE’s 3 sets x 12
   B.) Band Hip Thrust into Hip Abduction Combo 3 sets x 20 & 20

Finisher:
Jump Squats 50

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W2/D3 Lower Body

W2/D4 Upper Body

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1. A) Hip Thrust w/ Pause at the Top (3-second hold) 
Week 1: 4x15

2. A.) Walking Lunge Drop set (Weighted into BW) 3 sets x 20 reps ea leg (10 weighted, 10 BW)
    B.) Side-Lying Lateral Raise 3 sets x 50 ea side

3. A.) Deficit Sumo Squat 3 sets x 10
    B.) Jump Lunges 3 sets x 10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 3 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W2/D5 Lower Body

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Dumbbell Goblet Squat 4x10
   
Superset
2A.) Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls with band 4x10

Superset
3A.) Romanian Deadlift (RDL) 3x15
3B.) Lateral Band Walks 3x 25 each side side

Finisher
Kettlebell (or DB) Swings: 60 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W3/D1 Lower Body

W3/D2 Upper Body

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec 

ExplosIve warm up: Bench Hops 3 sets x 6 jumps (over and back)

1 A.) Deadlift 4x10

2 A.) Step Ups 4 sets x 10 ea
   B.) B-Stance / Single Leg RDL 4 sets x10 ea

3 A.) Band TKE’s 3 sets x 12
   B.) Band Hip Thrust into Hip Abduction Combo 3 sets x 20 & 20

Finisher:
Jump Squats 60

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W3/D3 Lower Body

W3/D4 Upper Body

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1. A) Hip Thrust w/ Pause at the Top (3-second hold) 
Week 1: 4x15

2. A.) Walking Lunge Drop set (Weighted into BW) 3 sets x 20 reps ea leg (10 weighted, 10 BW)
    B.) Side-Lying Lateral Raise 3 sets x 50 ea side

3. A.) Deficit Sumo Squat 3 sets x 10
    B.) Jump Lunges 3 sets x 10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 4 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W3/D5 Lower Body

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Dumbbell Goblet Squat 4x10
   
Superset
2A.) Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls with band 4x10

Superset
3A.) Romanian Deadlift (RDL) 3x15
3B.) Lateral Band Walks 3x 25 each side side

Finisher
Kettlebell (or DB) Swings: 70 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W4/D1 Lower Body

W4/D2 Upper Body

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec 

ExplosIve warm up: Bench Hops 3 sets x 6 jumps (over and back)

1 A.) Deadlift 4x10

2 A.) Step Ups 4 sets x 10 ea
   B.) B-Stance / Single Leg RDL 4 sets x10 ea

3 A.) Band TKE’s 3 sets x 12
   B.) Band Hip Thrust into Hip Abduction Combo 3 sets x 20 & 20

Finisher:
Jump Squats 70

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W4/D3 Lower Body

W4/D4 Upper Body

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1. A) Hip Thrust w/ Pause at the Top (3-second hold) 
Week 1: 4x15

2. A.) Walking Lunge Drop set (Weighted into BW) 3 sets x 20 reps ea leg (10 weighted, 10 BW)
    B.) Side-Lying Lateral Raise 3 sets x 50 ea side

3. A.) Deficit Sumo Squat 3 sets x 10
    B.) Jump Lunges 3 sets x 10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 5 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W4/D5 Lower Body

This program is designed to help you build a lean, muscular, and highly functional physique through bodyweight movements. 

In 4 weeks this program will help you boost your energy levels and sculpt your body. Each week try to push yourself to move faster or do more. Anyone can do this program. If you are more advanced, simply slow the tempo of the exercises down or shorten the rest periods.

Please share your progress with me @charlyontv and through the app! I’m here to coach and help

Bodyweight

Lower Body
4 rounds
Air squats: 20 reps
Jump squats: 20 reps
Plank--Foot to hand lunge: 20 reps (10 each leg)
Reverse lunges with a pulse: 20 reps (10 each leg)
Quad narrow stance pulse lunge: 20 reps

Core
3 rounds
Sit-ups: 20 reps
Penguins: 20 reps
Flutter kicks: 20 reps (each leg)
Plank, bring knee to elbow: 20 reps (10 each leg)
Toe touches: 20 reps


**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W1/D1 Lower Body & Core

5 rounds of the following

Start each round with 1 minute  of jump rope, or air jump rope 

Burpees: 20 reps
Crab stance and reach for toes: 20 reps (10 each leg)
Push up and reach: 20 reps (10 each leg)
Walkout to plank, walk back up: 20 reps
Shoulder taps: 20 reps (10 each side)


**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W1/D3 Lower Body & Core

3 rounds
Plank regular, left side, right side 30 sec each

Walking lunges: 10 minutes (can take breaks as needed)

3 rounds: 
Side lunges: 20 reps
Wide arm push ups: 20
Kick backs: 20 reps each leg
Diamond push up: 20
Lateral leg raises: 20 each side

Handstand practice

Core
3 rounds
Sit-ups: 20 reps
Penguins: 20 reps
Flutter kicks: 20 reps (each leg)
Plank, bring knee to elbow: 20 reps (10 each leg)
Toe touches: 20 reps


**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

W1/D5 Full Body

Lower Body
3 rounds
Air squats: 20 reps
Jump squats: 20 reps
Plank--Foot to hand lunge: 20 reps (10 each leg)
Reverse lunges with a pulse: 20 reps (10 each leg)
Quad narrow stance pulse lunge: 20 reps

Core
3 rounds
Sit-ups: 20 reps
Penguins: 20 reps
Flutter kicks: 20 reps (each leg)
Plank, bring knee to elbow: 20 reps (10 each leg)
Toe touches: 20 reps

W2/D1 Lower Body & Core

5 rounds of the following

Start each round with 1 minute  of jump rope, or air jump rope 

Burpees: 20 reps
Crab stance and reach for toes: 20 reps (10 each leg)
Push up and reach: 20 reps (10 each leg)
Walkout to plank, walk back up: 20 reps
Shoulder taps: 20 reps (10 each side)

W2/D3 Lower Body & Core

3 rounds
Plank regular, left side, right side 30 sec each

Walking lunges: 10 minutes ( can take breaks as needed)

3 rounds: 
Side lunges: 20 reps
Wide arm push ups: 20
Kick backs: 20 reps each leg
Diamond push up: 20
Lateral leg raises: 20 each side

Handstand practice

Core
3 rounds
Sit-ups: 20 reps
Penguins: 20 reps
Flutter kicks: 20 reps (each leg)
Plank, bring knee to elbow: 20 reps (10 each leg)
Toe touches: 20 reps

W2/D5 Full Body

W3/D1 Lower Body & Core

W3/D3 Lower Body & Core

W3/D5 Full Body

W4/D1 Lower Body & Core

W4/D3 Lower Body & Core

W4/D5 Full Body

Build lean muscle mass and tone up at your gym. You will get stronger each week and the workouts will increase a bit in difficulty as you go.

Looking forward to training with you!


**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Gym Workouts

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Barbell Back Squat 4x10
   
Superset
2A.) Barbell Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls  4x10

Superset
3A.) Barbell Romanian Deadlift (RDL) 4x12
3B.) Machine Hip Abduction 3x25

Finisher
Kettlebell (or DB) Swings: 40 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec 

ExplosIve warm up: Bench Hops 3 sets x 6 jumps (over and back)

1A.) Barbell Deadlift 4x10

2A.) Step Ups 4 sets x 10 ea
2B.) B-Stance Barbell RDL 4 sets x10 ea

3A) Leg Extension 4x15

4A) Barbell Hip Thrust 3x20 

Finisher:
Jump Squats 40

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep:
Shoulder Dislocates x 10
Arm Circles x 5 Forward / Backward
Elbow Front Plank x 30 sec
Elbow Side Plank x 30 sec each side
Face pulls x 20

1A) 6 min EMOM, pull-ups x 5 reps

2A) DB pullover 4X12
2B) Reverse flys 4x12

3A) One arm DB row 4x12
4A) Bicep Curl 4x12

Finisher:
EMOM 5 min
A) Banded Good mornings-10
B) Supermans-10
Rest for remainder of minute before repeating


**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1A) Barbell Hip Thrust w/ Pause at the Top (3-second hold)  4x15

2A.) Barbell Reverse Lunge Drop set (Weighted into BW) 4 sets x 20 reps ea leg (10 weighted, 10 BW)
3B.) Cable Kickbacks, Abduction (10 each, each leg) 4x15

3A.) Deficit Sumo Squat 4x10
3B.) Jump Lunges 4x10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 
2 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Barbell Back Squat 4x10
   
Superset
2A.) Barbell Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls  4x10

Superset
3A.) Barbell Romanian Deadlift (RDL) 4x12
3B.) Machine Hip Abduction 3x25

Finisher
Kettlebell (or DB) Swings: 50 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec 

ExplosIve warm up: Bench Hops 3 sets x 6 jumps (over and back)

1A.) Barbell Deadlift 4x10

2A.) Step Ups 4 sets x 10 ea
2B.) B-Stance Barbell RDL 4 sets x10 ea

3A) Leg Extension 4x15

4A) Barbell Hip Thrust 3x20 

Finisher:
Jump Squats 50

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1A) Barbell Hip Thrust w/ Pause at the Top (3-second hold)  4x15

2A.) Barbell Reverse Lunge Drop set (Weighted into BW) 4 sets x 20 reps ea leg (10 weighted, 10 BW)
3B.) Cable Kickbacks, Abduction (10 each, each leg) 4x15

3A.) Deficit Sumo Squat 4x10
3B.) Jump Lunges 4x10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 
3 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Barbell Back Squat 4x10
   
Superset
2A.) Barbell Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls  4x10

Superset
3A.) Barbell Romanian Deadlift (RDL) 4x12
3B.) Machine Hip Abduction 3x25

Finisher
Kettlebell (or DB) Swings: 60 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec 

ExplosIve warm up: Bench Hops 3 sets x 6 jumps (over and back)

1A.) Barbell Deadlift 4x10

2A.) Step Ups 4 sets x 10 ea
2B.) B-Stance Barbell RDL 4 sets x10 ea

3A) Leg Extension 4x15

4A) Barbell Hip Thrust 3x20 

Finisher:
Jump Squats 60

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1A) Barbell Hip Thrust w/ Pause at the Top (3-second hold)  4x15

2A.) Barbell Reverse Lunge Drop set (Weighted into BW) 4 sets x 20 reps ea leg (10 weighted, 10 BW)
3B.) Cable Kickbacks, Abduction (10 each, each leg) 4x15

3A.) Deficit Sumo Squat 4x10
3B.) Jump Lunges 4x10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 
4 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Barbell Back Squat 4x10
   
Superset
2A.) Barbell Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls  4x10

Superset
3A.) Barbell Romanian Deadlift (RDL) 4x12
3B.) Machine Hip Abduction 3x25

Finisher
Kettlebell (or DB) Swings: 70 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec 

ExplosIve warm up: Bench Hops 3 sets x 6 jumps (over and back)

1A.) Barbell Deadlift 4x10

2A.) Step Ups 4 sets x 10 ea
2B.) B-Stance Barbell RDL 4 sets x10 ea

3A) Leg Extension 4x15

4A) Barbell Hip Thrust 3x20 

Finisher:
Jump Squats 70

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1A) Barbell Hip Thrust w/ Pause at the Top (3-second hold)  4x15

2A.) Barbell Reverse Lunge Drop set (Weighted into BW) 4 sets x 20 reps ea leg (10 weighted, 10 BW)
3B.) Cable Kickbacks, Abduction (10 each, each leg) 4x15

3A.) Deficit Sumo Squat 4x10
3B.) Jump Lunges 4x10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 
5 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

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Follow myworkouts from yourhome or gym

Follow my workoutsfrom your home or gym