Treadmill incline walk & stretching

Perform the barbell elevated heel squats first followed by the body weight elevated heel squats before taking a break.

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat

- Stand with feet shoulder width apart and heels elevated
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Heels elevated air squat

Elevated heel squats superset

Perform the barbell lunges first followed by the goblet squats before taking a break

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Lunges/ goblet squat superset

-Place your feet in the middle & hip width apart 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top for 2 seconds and lower slowly

Leg extensions with 2 second pause

Week 7 day 5
Legs (quads)

Aterra

Brijhae

Devin

Week 1 day 1 HIIT

Yara

Burning on my failures. 
Solid upper body pump! Thanks

Emily U

Week 1 day 2
Upper body

Wendy

Melissa

Week 1 day 3 Legs

Week 1 Day 4 Rest day (walk)

Week 1 day 5 upper body

Week 1 day 6 legs

Week 1 day 7 (full rest day)

Week 2 day 1 HIIT

Alyssa Moreno

kelly

Week 2 day 2
Upper body

Week 2 day 3 Legs

Week 2 Day 4 Rest day (walk)

Week 2 day 5 upper body

That was supposed to be five stars..🤦🏼‍♀️🤦🏼‍♀️

Week 2 day 6 legs

Week 2 day 7 (full rest day)

Week 3 day 1 
Back & biceps

Week 3 day 2
Shoulders, chest, & triceps

Week 3 day 3
Legs (glutes & hamstrings)

Week 3 Day 4 Rest day (walk)

Week 3 day 5
Upper body

Week 3 day 6 
Legs (quads)

Week 3 day 7 (full rest day)

Week 4 day 1 
Back & biceps

Week 4 day 2
Shoulders, chest, & triceps

Week 4 day 3
Legs (glutes & hamstrings)

Week 4 Day 4 Rest day (walk)

Week 4 day 5
Upper body

Week 4 day 6 
Legs (quads)

Week 4 day 7 (full rest day)

Week 5 Day 1
Full body

Week 5 Day 2
Back & biceps

Week 5 Day 3
Leg day

Week 5 Day 4 Rest day (walk)

Week 5 Day 5
Shoulders & triceps

Week 5 Day 6
Leg day (quads)

Week 5 day 7 (full rest day)

Week 6 Day 1
Full body

Week 6 Day 2
Back & biceps

Week 6 Day 3
Leg day

Week 6 Day 4 Rest day (walk)

Brianna

Week 6 Day 5
Shoulders & triceps

Week 6 Day 6
Leg day (quads)

Week 6 day 7 (full rest day)

Week 7 Day 1
Legs

Week 7 day 2
Upper body

Week 7 Day 3 
Cardio

Week 7 Day 4 Rest day (walk)

Week 7 day 6
Shoulders, chest, & triceps

Week 7 day 7 (full rest day)

Week 8 Day 1
Legs

Week 7 day 5 Legs (quads)

More workouts from Julie Veselkova