You’ll need the following 
- cardio machine (stairs/treadmill/ bike etc) 
- hack squat 
- a bench 
- dumbbells 
- a small plate 
- barbell squat rack
- cable machine 
- cable rope attachment

You can choose your form of cardio 
(Examples) 
- stair master 
- spin bike 
- treadmill run 
- outdoor run

Cardio of your choice

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

You’ll need the following 
- a bench 
- dumbbells

Dumbbell bench press

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Bus drivers

Superset #1

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

You’ll need the following 
- a cable machine 
- cable rope attachment

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Squeeze your shoulders then pull the cable behind head

Behind head Cable pulls

Superset #2

Side plank oblique dips

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Superset #3

#5 Full Body 
- cardio machine (stairs/treadmill/

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#5 Full Body

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#3 lower body | hammies & glutes

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#5 Full Body - cardio machine (stairs/treadmill/

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