❇❇liberty ❇❇

Arms & Abs 💪🏽😎💜 Wk2 Day5 *15min Arctrainer *Cable Bicep Curls 4x12 20lbs *Incline Tricep Push-ups 3x15 *EZ BB Bicep Curls 3x21 40lbs (21’s) *Tricep Extensions 3x12 25lbs *Tricep Pushdown Machine 3x15 40lbs *SS Laying Oblique Crunches/Single Leg Weighted Crunch 5lb plate 3x12ea *15min Stairmaster *Stretch 💜💜I’m feeling sore but strong💜💜

Legs & Glute Day 🦵🍑🦵🍑🦵 Wk2 Day4 *15min Treadmill *Sumo Squats 5x10 70lbs *Frog Hip Thrusts 3x15 *Curtsy Lunge 4x10 20lb KB *Cable Abduction 3x15 5lbs *Single Leg Cable DL’s 3x12 25lbs *Seated Calf Raise 3x30 50lbs

Back & HIIT Day 💪🏽🔥💪🏽🔥💪🏽🔥 Wk2 Day 3 *15min Treadmill Uphill Walk *DL’s 1x20 80lbs,1x15 80lbs,1x10 90lbs,1x10 110lbs *Straight Arm Pulldown 2x15,2x12 32.5lbs *Underhand Cable Row 4x12 90lbs *Good Mornings 4x12 40lbs *Back Extensions 3x20 HIIT Circuit 3rounds,40sec work,20sec rest,45 sec rest between rounds -Jump Squats w/10lb med ball -Alternating Jump Lunges -Sumo Squat hold on tip toes -Laying Leg Raises -Push up to Side Plank 🔥🔥😰😱😅😅🔥🔥

Shoulders & Abs 💪🏽💜👊🏽 Wk2 Day2 *20min Stairmaster *Seated DB Press 1x15 10lbs,3x10 15lbs *DB Front Raise 4x12 15lbs *Elevated DB Shoulder Press 1x20 10lbs,1x15,10 15lbs *Cable Crossovers 4x12 15lbs *SS Bicycle Crunches/Plank Hip Dips 3x20 *20min Stairmaster

Arms & Abs 💪🏽😎💜 Wk1 Day5 *15min Treadmill Uphill walk *Cable Bicep Curls 4x12 20lbs *Incline Tricep Push-ups 3x15 *Tricep Extensions 3x12 25lbs *Tricep Pushdown Machine 3x15 40lbs *Laying Oblique Crunches 3x12 *Single Leg Weighted Crunch 3x12 *Standing Side Crunches 2x12 45lb plate *15min Treadmill Uphill Walk *Stretch

Legs & Glute Day 🦵🍑🦵🍑🦵 Wk1 Day4 *15min Stairmaster *Sumo Squats 5x10 70lbs *Frog Hip Thrusts 3x15 (ackward af😖) *Curtsy Lunge 4x10 20lb KB *Cable Abduction 3x15 5lbs *Single Leg Cable DL’s 3x12 25lbs *Seated Leg Curls 2x15 50lbs *Seated Calf Raise 3x20 40lbs *15min Stairmaster

Back & HIIT Day 💪🏽🔥💪🏽🔥💪🏽🔥 Wk1 Day 3 *15min Arctrainer Intervals *Straight Arm Pulldown 2x15,2x12 32.5lbs *RDL’s 1x20 50lbs,1x15 60lbs,1x10 70lbs,1x10 80lbs *Underhand Cable Row 4x12 90lbs *Good Mornings 4x12 40lbs *Back Extensions 3x20 HIIT Circuit 3rounds,40sec work,20sec rest,45 sec rest between rounds -Jump Squats w/10lb med ball -Alternating Jump Lunges -Sumo Squat hold on tip toes -Laying Leg Raises -Push up to Side Plank 🔥🔥😰😱😅😅🔥🔥

Arms & Abs 💪🏽💜👊🏽 Wk1 Day2 *Seated DB Press 1x15 10lbs,3x10 15lbs *DB Front Raise 4x12 15lbs *Cable Crossovers 4x12 10lbs *Standing KB Press 1x20,15,10 15lbs *Bicycle Crunches 3x20 *Plank Hip Dips 3x20 *Leg Raises 2x15 *Flutter Kicks 2x50

I’m trying out Heidi”BuffBunny”Somers 8wk Training Program 🔥🔥🔥🔥🔥 wk1 day1 Legs & Glute Day🦵🍑🦵🍑 *15min Treadmill Uphill walk *Cable Squats 6x25,20,15,15,15,10,10reps *Narrow Stance Leg Press 4x10 180lbs *Stiff Leg DL’s 3x12 70lbs *Hip Thrust 3x10 60lbs *Walking Lunges 1x50 *DB Standing Calf Raises 3x20 30lbs *15min Treadmill Uphill walk **modifications made today due to lack of available equipment

Conditioning 🔥💦🔥💦🔥💦 *15min Stairmaster Superset 1: Do four sets * Exercise 1: Sumo Squat to Arnold press: 10 reps 15lbs for 2 sets,20lbs for last 2 * Exercise 2: Air Squats: 20 reps Superset 2: Do four sets * Exercise 1: BB hip thrust: 10 reps 70lbs * Exercise 2: Weighted Lateral Crabwalk: 40 reps 20lbs Set 3: Do four sets * Exercise: DB Bench press: 12 reps 25lbs Triset 4: Do four sets * Exercise 1: Plank with row: 5 reps 25lbs * Exercise 2: Standing bent-over row: 10 reps 25lbs * Exercise 3: Seated knee tuck: 20 reps *15min Elliptical * Stretch She diiiiid that!!!😜😜😜💪🏽😎

Light Day 💆🏽‍♀️💆🏽‍♀️💆🏽‍♀️ *20min Stairmaster *Triset Cable Squats w/Rope 55lbs/Air Squat Pulses/Air Squats 4x15ea *Triset Kneeling Cable Crunches 47lbs 20 reps/Russian Twists 10lb med ball 40 reps/Standing Reverse Cable Crunches 47lbs 10 reps 2 sets 👌🏽💕💕💕

Strength Training 👌🏽😎🔥 *15min Stairmaster Triset 1: Do four sets * Exercise 1: Goblet Squats: 15 reps 35lbs * Exercise 2: Lat Pulldown Machine: 15 reps 90lbs * Exercise 3: Incline Pushups: 15 reps Superset 2: Do four sets * Exercise 1: BB walking lunge: 10 reps 50lbs * Exercise 2: Push-ups: 10 reps Superset 3: Do four sets * Exercise 1: DB Sumo Squats: 15 reps 60lbs * Exercise 2: Standing Rear Delt Raises: 20 reps 5lb plates

Cardio & Core 💦💦💦💦 *30min Uphill Treadmill Walk 10incline 3speed *Core work *15min Stairmaster *Core work

Strength Training 💪🏽💕💕💕💕 *10min Treadmill uphill warmup walk Superset 1: Do four sets * Exercise 1: Goblet squat: 12 reps 35lbs * Exercise 2: Lat pulldown: 12 reps 90lbs Superset 2: Do four sets * Exercise 1: RDL’s: 10 reps 70lbs * Exercise 2: Single-arm row: 12 reps each arm 35lbs Superset 3: One set * Exercise 1: EZ Bicep Curl: 10 reps 30lbs * Exercise 2: EZ Bar Shoulder Raise: 10 reps 30lbs Set 4: Do four sets * Exercise: Smith Machine Squats: 12 reps 50lbs,60lbs,70lbs,80lbs *15min Stairmaster

Conditioning 🔥💦🔥💦🔥💦🔥💦 *15min Stairmaster Superset 1: Do three sets * Exercise 1: Sumo Squat to Arnold press: 10 reps 17.5lb DB’s * Exercise 2: Air Squats: 20 reps Set 2: Do four sets * Exercise 1: Dumbbell bench press: 12 reps 25lbs SuperSet 3: Do four sets * Exercise 1: Seated Leg Curls: 15 reps 60lbs * Exercise 2: Standing Calf Raises: 30 reps Triset 4: Do three sets * Exercise 1: Plank with row: 5 reps 25lbs * Exercise 2: Standing bent-over row: 10 reps 25lbs * Exercise 3: Seated knee tuck: 20 reps *10min Stairmaster * Core work

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Full Body.....still feeling blah after the workout 🤦🏽‍♀️ Stress makes even the enjoyable things a struggle 💆🏽‍♀️💆🏽‍♀️💆🏽‍♀️ Strength Training Superset 1: Do four sets * Exercise 1: Romanian deadlift: 12 reps 25lbs * Exercise 2: Dumbbell bench press: 12 reps 80lbs * Crunch Machine 2x20 40lbs Superset 2: Do three sets * Exercise 1: BB walking lunge: 10 reps/leg 50lbs * Exercise 2: Push-up: 10 reps * Crunches 3x50 Circuit: 3 rounds, 30sec work,15sec rest, 1min rest between rounds:Battle Ropes,KB Swings 30lbs,Med Ball Slams 8lbs,Jump Rope

Light Day ✨✨👌🏽 *30min Treadmill Walking *SS Straight Arm Pulldown 32.5lb/Hammer Curls 25lbs 3x12 * Single/Double/20sec Hold Arm Plate Raise 4x12 25lbs *Triset Cable Crunches 2x15 42.5lbs/Russian Twists 2x30 8lb med ball/Alternating Reverse Crunches 2x5 per side

Strength Training💪🏽💜💪🏽💜 *15min Arctrainer Intervals Superset 1: Do four sets * Exercise 1: Goblet squat: 12 reps 35lbs * Exercise 2: Lat pulldown: 12 reps 90lbs Superset 2: Do four sets * Exercise 1: RDL’s: 10 reps 80lbs * Exercise 2: Pendley row: 12 reps 50lbs Superset 3: Do four sets * Exercise 1: Seated Leg Curls: 10 reps 60lbs * Exercise 2: DB Bicep Curls: 10 reps 20lbs *15min Arctrainer Intervals *Stretch

Full Body Wreckage lol 💪🏽😜 *20min Stairmaster Superset 1: Do three sets * Exercise 1: Sumo Squat to Arnold press: 10 reps 17.5lb DB’s * Exercise 2: Air Squat: 20 reps Superset 2: Do four sets * Exercise 1: RDL’S: 12 reps 80lbs * Exercise 2: Dumbbell bench press: 12 reps 25lbs Superset 3: Do three sets * Exercise 1: Plank with row: 5 reps 25lbs * Exercise 2: Standing bent-over row: 10 reps 25lbs * Exercise 3: Seated knee tuck: 20 reps Superset 4: Do four sets * Exercise 1: Row Machine: 12 reps 80lbs * Exercise 2: Air Squat: 20 reps Superset 5: Do four sets * Exercise 1: Lat Pulldown Machine: 15 reps 90lbs * Exercise 2: Incline Pushups: 15 reps Superset 6: Do four sets * Exercise 1: Hammer Curls: 12 reps 25lbs * Exercise 2: Bicep Curls: 12 reps 15lbs *Stretch 💥💥BOOM!💥💥

Strength Training 💪🏽💜💪🏽💜💪🏽💜 *10min Stairmaster Superset 1: Do four sets * Exercise 1: Romanian deadlift: 12 reps 70lbs * Exercise 2: Dumbbell bench press: 12 reps 25lbs Superset 2: Do four sets * Exercise 1: Back extension: 12 reps with a one second hold at the top 25lb plate * Exercise 2: Shoulder press: 12 reps 15lb KB’s Superset 3: Do three sets * Exercise 1: BB walking lunge: 10 reps each leg (20 total) 50lbs * Exercise 2: Push-up: 10 reps *Stretch

Cardio & Core Day💦🔥💦🔥💦🔥 *20min Stairmaster *Core work *20min Treadmill Intervals *Core work *20min Arctrainer Intervals *Stretch

Strength Training 💪🏽💜💪🏽💜 Superset 1: Do four sets * Exercise 1: Goblet squat: 12 reps 35lbs * Exercise 2: Lat pulldown Machine: 12 reps 90lbs Set 2: Do four sets * Exercise 1: Seated Leg Curls: 15 reps Superset 3: 4 sets * Exercise 1: Pendley Row: 12 reps 50lbs * Exercise 2: Bent over Rear Delt Raises: 12 reps 10lbs Superset 4: Do four sets * Exercise 1: Leg Extensions: 15-20 reps 70lbs * Exercise 2: Standing Calf Raises: 30 reps Superset 5: 3 sets * Exercise 1: Straight Arm Cable Pulldown: 15 reps 25.5lbs * Exercise 2: BB Bicep Curls: 15 reps 30lbs Set 6: 3 sets * Exercise 1: RDL’s: 15 reps 70lbs Fire!!!!🔥🔥🔥🔥🔥🔥🔥

Arctrainer Intervals

Quick Cardio & Core *20min Stairmaster *Core work

Conditioning 💦🔥💦🔥💦🔥💪🏽😎 *10min Treadmill warmup walk Superset: Do 4 sets * Exercise 1: Sumo Squat to overhead press: 10 reps 15lb KB’s * Exercise 2: Air Squats: 20 reps Superset: Do 4 sets * Exercise 1: BB hip thrust: 12 reps 80lbs * Exercise 2: Dumbbell bench press: 12 reps 25lbs Triset: Do 4 sets * Exercise 1: Plank with row: 5 reps per arm 25lbs * Exercise 2: Standing bent-over row: 10 reps 25lbs * Exercise 3: Seated knee tuck: 15 reps *15min Arctrainer Core Superset: Do 2 sets * Exercise 1: Russian Twists: 40 reps 10lb med ball * Exercise 2: Ab Roller: 10 reps Gaahdang!!!!😅😎👍🏽 I felt strong today 💪🏽💪🏽

30lb KB

Strength Training 🙋🏽‍♀️yes plz!! 💪🏽😎💪🏽😎 *10min Arctrainer Superset 1: Do four sets * Exercise 1: Romanian deadlift: 12 reps 70lbs * Exercise 2: Dumbbell bench press: 12 reps 25lbs Superset 2: Do four sets * Exercise 1: Back extension: 12 reps with a one second hold at the top * Exercise 2: Shoulder press: 12 reps 15lb KB’s Superset 3: Do three sets * Exercise 1: BB walking lunge: 10 reps each leg (20 total) 50lbs * Exercise 2: Push-up: 10 reps *10min Arctrainer

Cardio & Core day 🔥😅🔥😅 *20min Stairmaster *Core work -Leg Raises/Reverse Crunches on Incline Bench -Standing Side Crunches w/25lb plate -Crunches -Cable Crunches -Russian Twists w/10lb med ball -Crunches *15min Arctrainer