Patricia

Lyricc

Options: jump rope, stairmaster, treadmill, bike

Jump rope

5 MIN CARDIO 🏃‍♀️ (treadmill, bike, jump rope, stair master)

- Start with a bench or chair behind you, hands gripping the edge.
- Slowly lower yourself down until your elbows make a capital "L" then press the bench/chair away to return to the starting position.
- Knees can be bent, or straight

Tricep Dips

- Start on your hands and knees with a dumbbell in one hand. Extend your arm out, palm facing your torso. Keep your back straight. 
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbell back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.

Tricep Kickbacks Right

Tricep Kickbacks Left

- Raise your hips off the bench keeping your legs extended
- Engage your core as you come down

Bench Leg Raises

Circuit 1

Cable machine kickbacks R

Cable machine kickbacks L

Cable machine sidekicks R

Cable machine sidekicks L

Cable machine pull throughs

Circuit 2

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back, landing in a plank.
- From this position, lower yourself to the floor one hand at a time until you are planking on your forearms. 
- Lift back up one arm at a time back into a plank. 
- Perform 4 mountain climbers by bringing your knee towards your chest, engaging your abs. 
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Extreme Burpees

- Assume a plank position on the ground. You should be supporting your body weight on your toes and forearms keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
- One arm at a time, pressing your palm firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
- Slowly lower your forearms back to the ground one arm at a time by allowing the elbows to flex. Repeat for the desired number of repetitions.

Plank Up Downs

- Get into pushup position on the toes with a pair of dumbbells in your hands just outside of shoulder width. 
- Shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
- Lower the arm back to the floor for another pushup and then twist to the other side.
- Repeat the series, alternating each side, for 10 or more reps.

Twist Push-Ups

Circuit 3

- Raise your legs keeping them as straight as possible
- Reach waist height and lower them

Hanging Leg Lifts

- Stand up straight with a dumbbell in each hand at arm's length
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Bicep Curls

- Keep the weights just above your shoulders
- Push your hips back to come down
- Keep your chest up
- Reach parallel and come back up 
- Press the dumbbells up above you

Squat to Overhead Press

Circuit 4

Stairmaster

W2/D3 Full Body🏃‍♀️

Lexy

W1/D1 Upper Body💪

Couldn’t finish due to time limitations (my bad planning) but it was a great workout

Becca

I’m exhausted!! The longest and the hardest leg day I’ve ever done. Amazing!

W1/D2 Lower Body🏋️‍♂️

Definitely felt the burn and it tested my balance for sure!

Hannah Martin

Chloe

W1/D3 Full Body🏃‍♀️

First time using the squat bar ever! And went pretty good! Learning so much about my body and getting some confidence with the exercises and weight!

Brandon

Mackenzie Winter

This was perfect, something fairly quick, but I still felt like I got a good lift in. ✨💪🏼

marissa guthrie

W1/D4 Chill Day😎

It was great! Finished it all in a good amount of time!

Carol

I couldn’t do the hanging leg and ab rollout. It was way to hard for me, my arms are not strong enough to do push ups and obviously I couldn’t do those exercises, would be great to have modifications in exercises that involve a lot of arm strength, but the rest was great!

Brissa

W1/D5 Core Blaster💥

Ashley

Definitely a great workout. Really worked me today!

W1/D6 Arms & Legs💪🦵

W1/D7 REST DAY!!! 😴

One of my favorite go-to workouts. A little bit of everything, with a good 
intrinsic burn 🔥🙌🏻.

Samia

W2/D1 Upper Body💪

Such a great workout! Love this program!!

Faith

W2/D2 - Lower Body🏋️‍♂️

Great workout, but maybe a video on how to choose the right weight for you!

W2/D4 Chill Day😎

W2/D5 Core Blaster💥

Sooo much better. I think I’m over doing the weights. I’ve been maxing out, but I’m realizing that’s wrong? What percentage do you recommend? I also think I may do your beginner workouts on days I feel horrible with extra cardio. Thoughts?

Stephanie

I am in love with your workouts girl! You saved me about $150 a month, as your my new personal trainer. What workouts would you recommend to reduce underarm fat?

Brooklyn

W2/D6 Arms & Legs💪🦵

W2/D7 REST DAY!!! 😴

Enid

W3/D1 Upper Body💪

W3/D2 Lower Body🏋️‍♂️

After taking a few months off, I jumped back into these workouts with this one first and it was excellent!

Kristin

W3/D3 Full Body🏃‍♀️

W3/D4 Chill Day😎

Rebecca

W3/D5 Core Blaster💥

W3/D6 Arms & Legs💪🦵

W3/D7 REST DAY!!! 😴

Omg. I’m sooo much stronger and my cardio has drastically improved. I’ve finally gotten my body on board with this level of workout, and I feel amazing. I’m 100% going to keep this up after the four weeks.

W4/D1 Upper Body💪

Back spasmed today during deadlifts, so I had to stop early stretch. I’ll try again tomorrow :)

W2/D3 Full Body🏃‍♀️

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