Shoulders:
-Arnold style press
-Barbell front raises
superset with shoulder push ups
-Rear delt high cable pulls
superset with bent over rear delt dumbbell raises
-Arnold style press
-Barbell front raises
superset with shoulder push ups
-Rear delt high cable pulls
superset with bent over rear delt dumbbell raises
Glutes:
-Smith machine donkey kicks
-Smith machine wide stance squats
superset with smith machine close stance squats
-Dumbbell walking lunges
-Dumbbell plie squats
Sprints:
-30sec on/30 sec off
Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
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For this week’s combo pack (meal plan & 5 workouts):
Flex Friday – glute style! Work your booty ON not off 😉
Gym Style Details:
Top & Pants: Lululemon
Tip of the Day: Different times of the day in the gym have different energies. I don’t want to continue harping on my “winter workout rut,” but the truth is that in January/February, I found myself without passion for getting to the gym. Still, I pushed through and continued with my usual workout and my usual time. It wasn’t until recently that I switched up the time I hit the gym! My findings… AMs: best for those who need to get in, workout, and get out; high, productive energy. PMs: best for those who enjoy strength-fueled workouts (after a day of meals) and enjoy more time; high, more social energy. Overall, I like to workout in the morning when I need to get a workout in and move onto a busy day; if my schedule is more relaxed and don’t want to let time control my workouts, I workout in the evening. Every gym varies, so the energy in your gym may be different than mine! Switch it up and see what works best for you!
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