Workout Routine

5 day routine

by valefal

My fav exercises from the PT sessions + extras

Workouts

Legs & Glutes

Treadmill incline walk

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Treadmill incline walk

1 sets

Lower Body Stretches

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec
2
10
0 sec

Lower Body Stretches

2 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec

Hip Adduction

2 sets

Sumo Squat + seated Good Mornings

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec

Sumo Squat + seated Good Mornings

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

hip thrust

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

leg press

3 sets

single-leg kickbacks

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

single-leg kickbacks

3 sets

Plank shoulder taps

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

Plank shoulder taps

2 sets

Upper Body

Treadmill incline walk

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Treadmill incline walk

1 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

Chest Press

3 sets

Chest Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

Chest Flys

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

pullovers

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

seated shoulder press

3 sets

Standing Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec

Standing Rear Delt Fly

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

triceps kickback

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

lat pulldown

3 sets

marching glute bridge

Set
Reps
Rest time
1
10
20 sec
2
10
20 sec
3
10
20 sec

marching glute bridge

3 sets

Full body circuit

Treadmill incline walk

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Treadmill incline walk

1 sets

Standing Marches

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Standing Marches

2 sets

Single arm snatch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec
3
0 sec
4
0 sec

Single arm snatch

4 sets

squat to overhead press

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

squat to overhead press

2 sets

Weighted side lunges squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Weighted side lunges squat

2 sets

Kettlebell swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
20 sec
2
–
–
10
20 sec
3
–
–
10
20 sec

Kettlebell swings

3 sets

Plank Pull Throughs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
20 sec
2
–
–
10
20 sec
3
–
–
10
20 sec

Plank Pull Throughs

3 sets

Hamis & Glutes

Treadmill incline walk

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Treadmill incline walk

1 sets

Lower Body Stretches

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec
2
10
20 sec

Lower Body Stretches

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

bulgarian split squat

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

step-up

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Hyperextensions

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Hip Abduction

3 sets

Single Leg Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec

Single Leg Hip Abduction

2 sets

Reverse plank with knee tucks

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec
2
10
20 sec
3
10
20 sec

Reverse plank with knee tucks

3 sets

Abs Time

Treadmill incline walk

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Treadmill incline walk

1 sets

Single Arm Standing Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Single Arm Standing Marches

3 sets

Two-Arms Standing Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Two-Arms Standing Marches

3 sets

Around the Worlds + weighted side reach

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Around the Worlds + weighted side reach

3 sets

Weighted Arms and Legs Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Weighted Arms and Legs Extension

3 sets

Weighted Dead Bugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20
30 sec

Weighted Dead Bugs

3 sets

Weighted Bridge marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20
30 sec

Weighted Bridge marches

3 sets

V up to side to side

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec
2
20
30 sec

V up to side to side

2 sets

In and outs

Set
Intensity
Weight
Reps
Rest time
1
8
30 sec
2
8
30 sec

In and outs

2 sets