I mix up my workout frequently, about every 4 weeks or so. I have limited weights at home as everyone has been buying them with Covid, so I cannot add as I want. Sure, I have enough Olympic plates, I could use another 25lb plate, but good luck finding that. For dumbbells, I only have 15lb and 20lb dumbbells. I really want some 10 lb and 25 lb dumbbells and a 35lb kettlebell, but again: good luck finding them. Damn gym people. So I have just finished a 4 week rotation with this particular workout:
Day 1: (superset each set)
Goblet Squats: 15r 20lb
Inner Leg Lift: 20 inner, 20 outer
Crush Grip Dumbbell Bench Press: 15r 15lb each hand
Single Leg Glute Bridge: 15r, 5s hold between reps
Dumbbell Dead Lift: 15r, 20lb each hand
Planks: 1minute left plank, 1m front plank, 1m right plank
Seated Cable Rows: 15r 80lbs
Repeat each set 3 times.
Barbell Deadlift finisher: 85lbs, 10r, 3 sets
Day 2: (superset each set)
Squat Jumps: 20r
Pushups: 12r
Forward Lunges: 10lb olympic plate in each hand, 20r
Barbell Ab Rollout: 8r (these are so hard!!!)
Step Ups: 10 each leg
Inner Leg Lift: 20 each leg
Mountain Climbers fast: 20 each leg
Repeat each set 3 times.
Barbell Deadlift Finisher: 85lbs, 10r, 3 sets
Day 3: (superset each set)
Box Squats: 35lb 15r
Seated Dumbbell Shoulder Press: 15lb each hand, 15r
Clamshell: 20 with band
Side walk with band: 60 steps
Barbell Glute Bridge: 35lb, 15r, 5 seconds hold each rep
Ankle Touches: 15r each side, alternating
Skull Crusher Pullover: 20lb, 15r
Pushups: 10
Repeat each superset set 3 times
Barbell Deadlift Finisher: 85lbs, 10r, 3 sets
Do workout every other day, walk 3 miles a day in addition.
I am failing to feel the burn from this workout except the ab roll outs and step ups so I will keep them for my next 4 week rotation. I might up the height of the step ups tho from 18″ to 24″.
I will post my new work out as soon as I figure one out. I still have till Tuesday morning!