FULL WEEK OF WORKOUTS | Managing Soreness Post-Workout
While being sore is sometimes the best feeling ever, other days, your girl needs to be able to hit another workout minus the soreness. For times like this, I prepare ahead of time by using my KT Tape.
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Hey, besties!
In this video, I'll be walking you through a full week of workouts at the gym. These workouts will be great for those that are intermediate-advanced. In this week, we'll be doing four workouts: two lower body days, one upper body day, and a abs/cardio day.
Please see below for time stamps for when each day starts.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
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FULL WEEK OF WORKOUTS:
*Please feel free to switch the days up as you need (ie: doing upper body day first, etc.)
Perform only one workout per day with rest days in between as needed.
Leg Day Warm-Up: https://youtu.be/VSV2Sbe3M8A
Upper Body Day Warm-Up: https://youtu.be/5OZM77-U2YY
Full Body Foam Rolling Routine: https://youtu.be/CFbe38sHyOE
2:14 DAY ONE | LEG DAY
1) Leg Press | 5x8 at 1 RIR
2) Reverse Hack Squats | 5x9 at 1 RIR
3) Conventional Deadlifts | 5x5 at 2 RIR
(How to Deadlift: https://youtu.be/vadTBs2JfNI )
5:48 DAY TWO | UPPER BODY
1) a. Kneeling Rope Pulldowns | 10 reps w/ a 2-sec concentric + 2-sec eccentric
b. Cable Overhead Triceps Extensions | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 5x.
2) Chest Press Machine | 5x10 reps w/ a 3-sec eccentric
3) DB Shoulder Press | 5x10 reps w/ 3-sec eccentric
4) 21s | 3 sets
8:45 DAY THREE | ABS & CARDIO
Abs Routine:
1) Jump Rope | 40 seconds
2) Russian Twists | 40 seconds
3) Jump Rope | 40 seconds
4) Bicycle Crunches | 40 seconds
5) Jump Rope | 40 seconds
6) Leg Raises | 40 seconds
7) Jump Rope | 40 seconds
8) Plank | 40 seconds
Rest for 1-2 minutes and repeat entire circuit for a total of 3x.
(Feel free to substitute jump roping for any other exercise and the ab exercises for any of your other favorite ab exercises.)
20 minutes of LISS (walk on treadmill at a moderate pace at 15% incline)
11:07 DAY FOUR | LEG DAY
1) Glute Drivers | 4x12 reps w/ a 2-sec eccentric
2) RDLs | 4x12 reps w/ a 2-sec eccentric
(How to RDL: https://youtu.be/pwGLw2xJCGw )
3) Barbell Split Squats | 4x10 reps/leg at 1 RIR
4) Bulgarian Split Squats | 4x8 reps/leg at 1 RIR
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