This workout has lead to me being crazy sore for days, seriously.

Also, I’m not naked in this photo…it’s a swimsuit guys.

Warm up:

• 5 minutes on the treadmill – incline = 10, speed = 3.0
  • During this five minutes, include 3 rounds of side gallops, 30 steps each side.

Individual Exercise:

• Single Leg – Leg Press
  • Set #1: 30 lbs, 10 reps each leg
  • Set #2: 40 lbs, 10 reps each leg
  • Set #3: 50 lbs, 10 reps each leg
  • Set #4: 60 lbs, 6 reps each leg (this is where it got difficult!)
  • Set #5: 60 lbs, 6 reps each leg

Superset One:

• Standard Squat on Squat Rack:
  • Set #1: 75 lbs – 10 reps
  • Set #2: 75 lbs – 8 reps
  • Set #3: 75 lbs – 8 reps
  • Set #4: 85 lbs – 8 reps
  • Set #5: 95 lbs – 6 reps

• High Knee Stationary Lunges:
  • Sets 1-3: 15lbs (x2 dumbbells) – 10 reps each leg
  • Sets 4 & 5: 25 lbs (x 2) – 7 reps each leg

Superset Two:

• Straight Leg Deadlifts:
  • Set #1: 85 lbs – 8 reps
  • Set #2: 85 lbs – 8 reps
  • Set #3: 95 lbs – 7 reps
  • Set #4: 95 lbs – 7 reps

• Single Leg Glute Bridges
  • Set #1: no weight – 10 reps each leg
  • Set #2: no weight – 10 reps each leg
  • Set #3: no weight – 10 reps each leg
  • Set #4: no weight – 10 reps each leg

Abs: Repeat circuit twice

Vertical Leg Lifts on ab machine: 15 reps + 15 second hold

Plank: 45 seconds

Toe Touches: 20 reps

Side Planks: 30 seconds each side

Russian Twists: 18 lbs – 30 reps

Meal Plan:

Pre workout snack – 1 slice of wholegrain toast with peanut butter

Post workout snack – protein shake

Breakfast – Bananaberry protein pancakes (recipe here)

Lunch – Lemon Pepper Chicken with broccoli and sweet potatoes baked with coconut oil and tossed in cinnamon, sea salt, and powdered ginger.

Dinner – Protein Shake (no time for dinner, late night at work).

Much love,

Ash

P.S. I miss Ab.