My Current Workout Split

Many of you have asked about my personal training, in regards to how I train myself. So to celebrate the New Year, I’m sharing my current workout split. Feel free to give it a whirl or ask me for help devising your own!


Monday

Chest & Triceps

·Bench: bar or free weights

·Chest Flys: machine or free weights

·Chest Press: machine or inclined with free weights

·Pushups: Basic, incline, or decline

·Dips: machine or on a bench/ledge

·Overhead Tricep Extensions: cable or free weight

·Standing Bentover Tricep Extension: free weight

·Tricep pushdown: Rope or V-bar


Tuesday

Legs

· Deadlifts: Bar or Free Weights

·Sit-to-Stands: One leg at a time

·Step-ups: One leg at a time

·Adductor: Machine

·Abductor: Machine


Wednesday

Back & Biceps

·Curls: Any variation with machines, barbells, or free weights (Try to do at least two)

·Chin-up(Palms Facing You): machine or body weight

·Pull-ups(Palms Facing Away): machine or body weight

·Row: Bentover, Upright, Seated (Try to do at least two)

·Pull Downs: machine or Wide Grip Cable


Thursday

Shoulders

·Shoulder Press: free weights, barbell, or machine

·Rear Delt Flys: machine or free weights

·Front Raise: free weights or cable

·Lateral Raise: free weights or cable

·Upright Row: free weights or cable


Friday

Legs

·Smith Machine Squats

·Leg Press: Machine

·Lunges: Body, Bar, Free Weights

·Hip Raises/Thrusters: Bodyweight or Free Weight


 

What’s your current training split?

HIIT: Tabata Workout

40 Seconds On/ 20 Seconds Off

  • Jumping Jacks
  • Jack-Outs (Jumping Jacks with a Squat)
  • Jump Squats
  • High Knees
  • Tuck Jumps
  • Wall Sit
  • Crunches
  • Leg Raises
  • Plank
  • Right Side Plank
  • Left Side Plank
  • Burpees
  • 3 Minute Rest

Repeat 3x for a quick 45 minute cardio session.

HIIT Training: Body Weight Only

Circuit 1:

  • 50 Mountain Climbers
  • 50 High Knees
  • 50 Buttkicks
  • 1 minute rest
  • Repeat 3x

Circuit 2:

  • 20 Jump Squats
  • 10 Push-ups
  • 20 V-ups
  • 1 minute rest
  • Repeat 3x

Circuit 3:

  • 50 Jumping Jacks
  • 10 Tuck Jumps (For Height)
  • 10 Long Jumps (For Distance)
  • 1 minute rest
  • Repeat 3x

Circuit 4:

  • 20 Lunges (10 Each Leg)
  • 20 Dips (On The Edge of a Chair or Stair)
  • 10 Burpees
  • 1 minute rest
  • Repeat 3x

 

 

Chest & Triceps with Calves

Circuit 1

  • Dips: 10 x 4 on the edge of a bench/box/step
  • Hold a plank for 1 minute
    • Superset these 2!
  • Chest Flys: 10 x 4
  • Double Leg Calf Raises: 10 x 4
    • Superset these 2!

 Circuit 2

  • Overhead Tricep Extensions: 12 x 3
  • Chest Press: 12 x 3
  • Single Leg Calf Raises: 12 x 3 (each leg)
  • 50 Bicycles

 Circuit 3

  • Pushups Close Grip: 10 x 2
  • Pushups Wide Grip: 10 x 2
  • Tip-toe Jumps 10 x 2
  • V-ups: 10 x 2

Big Butts & Little Guts

We all have our problem areas. The following is an outlined workout to tighten up these common soft spots. Throw this workout in to mix up your training plan when you need something new. Add it is as cardio just doing quick body weight movements or use dumbbells/barbells for a more resistance training workout.

Big Butts & Little Guts

  1. Start with a warm up: High Knees, Butt Kicks, Inchworms, and Lunges
  2. Three sets of:
    1. 10 Sumo Squats
    2. 30 Standing Side Crunches (15 each side)
  3. Two sets of:
    1. 30 Walking Lunges (15 each side)
    2. 50 Russian Twists
  4. Plank Holds:
    1. 1 minute center
    2. 1 minute left side
    3. 1 minute right side
  5. Three sets of:
    1. 20 Single Leg Hip Thrusters (10 each leg)
    2. 30 Slow Bicycles
  6. Two sets of:
    1. 30 Step-ups (15 each leg)
    2. 15 Leg Raises
  7. Plank Holds:
    1. 1 minute center
    2. 1 minute left side
    3. 1 minute right side
  8. Cool-down & Stretching- Upward Facing Dog, Downward Facing Dog, and Pigeon

For more workout ideas: Click Here

Full-Body, Bodyweight Circuits

Resistance Training

Circuit 1:

  • Push-ups 3 x 10
  • Dips 3 x 15
  • Sit-ups 3 x 20

Circuit 2:

  • Jump Squats 3 x 10
  • Body Squats 3 x 15
  • Lunges 3 x 20 (10 each leg)

Circuit 3:

  • Plank 3 x 1minute
  • Burpees 3 x 15
  • Supermans 3 x 20

Cardiovascular Training

Circuit 1:

  • Box Jumps 3 x 10
  • Toe Taps 3 x 15
  • Step-Ups 3 x 20 (10 each leg)

**If you don’t have a box, use stairs!**

Circuit 2:

  • Jack Outs 3 x 10
  • 180 Jumps 3 x 15
  • Jumping Jacks 3 x 20

Circuit 3:

  • Plank 3 x 1minute
  • Burpees 3 x 15
  • Bicycles 3 x 20