Womens Total Body

Big Jon Fitness


Full Body Circuit 1

Workout:

Perform 1 set of each exercise (1 circuit) before starting the 2nd set of each exercise

Squat press 3 x 20

Step ups 3 x 20

Lying hamstring ball curls 3 x 20

Glute Cable kickbacks 3 x 20

Close Grip Pulldowns 3 x 20

HS shoulder press 3 x 20

HS incline Fly 3 x 20

DB hammer curls 3 x 20


Total Body 2

Workout:

1. Squats in Smith Machine 4×20,15,10,20 (weight you use for 15 reps go back to and do for 20 on last

set)

2. Pushups into side Raise 3×20 (10 side raise each arm)

3. Lat Pulldowns 3×20,15,10 superset with Standing DB Shoulder Press 3×20,15,10

4. Leg Extensions 3×20 superset with Leg Curls 3×20

5. Tricep Rope Pushdown 4×20 superset with Cable Straight Bar Curl 4×20

6. Step Ups 4×30 (15 each leg using barbell on back and step that just above your knees)

7. Crunches on Ball for 3×20


Total Body 1

Workout:

1. Standing Squat DB press (Stand up, squat down, stand up and press weight over head) 3×15

2. One-Arm Dumbbell clean and Press 4×15 each arm superset with Assisted Pullups 4×10

3. Walking Lunges 4×30 (15 strides per leg)

4. DB Side Raise Drop Set (40 reps, lower weight every 10 reps for 3 sets)

5. Tricep Dips 3x 20 superset with Barbell Curls 3×20

6. Incline DB Chest Fly 3×15 superset with Reverse DB Fly with chest down on incline bench 3×15

7.Crunches on ball for 3×20


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