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WOW, week 7 of 12 already. Can you see some amazing changes? I know I have. This past week was pretty intense and we will keep up the intensity by adding some finishers to the end of each circuit.
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The workouts will be the same otherwise so push yourself this next week and make sure you are taking pictures!
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I have only 2 pounds to go and only 1 week left so next week get ready to really sweat!

Workout 1

*Finisher is only one set for 30 seconds at the end of selected circuits

Exercise		Reps	Sets.
A1	Weighted Leg Raises	20	2
A2	Weight Crunch	20	2
A3	Stability Ball Crunch	20	2
A4	Squeeze and Hold	20	2
	*Rest 90 seconds between sets .	30 sec
B1	Exploding Leg Press (only do this if you feel prepared, warmed up, and are with a certified training partner)	15	2
B2	Single-leg Hamstring Curl	15	2
B3	Stability Ball Hamstring Curl	15	2
B4	Glute-Hamstring Bridge	20	2
	Finisher: Split Squat Jump *Rest 90 seconds between sets .	30 sec
C1	Cable Side-Lunge	20	1
C2	Single-leg Cable Deadlift	15-20	2
C3	Single-leg Hip Extension	20	2
C4	Squeeze and Hold	20	2
	Finisher: Squat jump *Rest 90 seconds between sets .	30 sec

 

Workout 2

The Beautiful Back & Shoulder Workout

Exercise		Reps	Sets.
A1	Military Press	10-12	2
A2	T-Bar Row	12-15	2
A3	Behind-The-Head Pulldown	12-15	2
A4	Underhand Close-Grip Pulldown	12-15	2
	Finisher: burpees *Rest 90 seconds .	30 sec
B1	Seated Row with Rope (w burnout set following last set)…………………..	12	2
B2	Leaning Side Lateral Raise	15-20	2
B3	Incline Prone Front Raise	10	2
B4	Incline Front Raise	10	2
	Finisher: staying low lunge jumps (split squat jumps) *Rest 90 seconds .	30 sec
C1	Rear Delt Fly with Resistance	12	1
C2	Unilateral Shoulder Press (10-12 reps each shoulder)	10-12	1
	..

 

Workout 3

The Abs + Quads Workout

Exercise		Reps	Sets.
A1	Weighted Decline Crunch	12	3
A2	Incline Reverse Crunch	12	3
A3	Incline Laying Leg Raises	12	3
A4	Incline Bicycles	12	3
	. *Rest 90 seconds .
B1	Weighted Barbell Lunges	15/side	4
	. *Rest 90 seconds .
C1	Hack Squat	12-15	2
C2	Weighted Curtsy Lunge	12-15/side	2
C3	Static Russian Hop	12-15/side	2
C4	Lateral Lunge with Resistance Band	12-15/side	2
	. *Rest 60 seconds Finisher: add another wall sit  30 seconds
D1	Reverse Hyperextension	12-15	1
D2	Leg Extension	20	1
D3	Wall Sit	30 sec	1

 

Workout 4

Exercise 1: Incline Chest Press  3 x 20

Exercise 2: Push Up off Bosu Ball with Alternating Leg Raise 3 x 10 (each leg)


Exercise 3: Machine Chest Fly 3 x 15-20

Exercise 4: Resistance Band Biceps Curl 3 x 20

Exercise 5:  Resistance Band Triceps Kickbacks (or extensions) 3 x 15-20

Exercise 6: Unilateral Machine Curls 3 x 20

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DO BACK TO BACK REST 2 MINUTES THEN REPEAT FOR A TOTAL OF 3 SETS

ADD IN CARDIO AFTER THIS WORKOUT: EITHER 30 MINUTES OF MODERATE INTENSITY OR 20 MINUTES OF HIIT

* I did one day of stairs for 25 minutes HIIT and 1 day of a long walk with the kids for an hour keeping a moderate pace