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Running Group

WORKOUT OF THE MONTH

Pick from 4 different workouts
to achieve desired goal

1. Muscle Building Workout

  • Musclebuilding circuit routine

  • Warm up treadmill 5 min

  • Do 1 set of each exercise and repeat for 3 sets each

  • Incline dumbbell bench press 3x8-12

  • Deadlift 3x8-12

  • Assisted pull up machine 3x8-12

  • Hammer curl 3x8-12

  • Skull crushers 3x8-12

  • Donkey calf raises 4x8-12

  • Knee ups 3x30

2. HIT workout

  • Warm up Treadmill 5min 50 crunches 20 air squats

  • Do 1 set of each exercise and repeat for 3 sets each with no or minimal rest

  • Overhead push press 30 reps

  • Hanging knee ups 20 reps

  • Leg press 30 reps

  • Push up TRX 30 secs

3. Glutes and Abs Workout

  • Be sure to squeeze and contract the muscles especially the glutes

  • Do 1 set of each exercise and repeat for 3 sets each

  • Warm up elliptical 5 min

  • 3/4 smith machine squats 3x20

  • Straight arm plank with glute lift and arm reach 3x20

  • Scissor kicks 3x20

  • Twisting knee ups 3x20

  • Plank 3x to failure

  • Wide stance kettlebell deadlift 4x30

  • Dumbbell lunges 3x20

4. Full Body Workout

  • Warm up treadmill 5 min

  • Do 1 set of each exercise and repeat for 3 sets each

  • Straight arm pulldown 3x15

  • Smith machine squats 3x15

  • Hammer curl 3x15

  • Donkey calf raises 3x15

  • Plank 3x to failure

  • Trx push up 3x12

  • Assisted dip machine 3x12

  • Crunches with twist 4x30

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