Female Strength & Conditioning
Nov 7 – Feb 5

Week 12

Legs & Glutes

Elliptical - 15 Minutes
Prisoner Squat - 15 reps
Dumbbell Split Squat - 15 reps
Goblet Squat - 15 reps
Body-Weight Jump Squat - 15 reps
Glute Kickbacks - 10 reps (each side)

x4

Elliptical - 30 Minutes

Back & Arms

Elliptical - 15 Minutes
Alternating Dumbbell Row - 8 reps
Rear Lateral Raise - 8 reps
Standing Dumbbell Curl - 8 reps
Hammer Curl to Press - 8 reps

x4

Elliptical - 30 Minutes

Chest & Shoulders

Elliptical - 15 Minutes
Pushup - 8 reps
Dumbbell Bench Press - 8 reps
Dumbbell Shoulder Press - 8 reps
Dumbbell Lateral Raise - 8 reps

x4

Elliptical - 30 Minutes

Week 6

Legs & Glutes

Elliptical - 15 Minutes
Barbell Squat - 12 reps
Body-Weight Jump Squat - 15 reps
Box Jump - 24-36in - 5 reps
Single-Leg Squat - 10 reps (each side)
Glute Kickbacks - 10 reps (each side)
Hanging Leg Raise - 8-10 reps

x4

Stair Master - 30 Minutes

Back & Arms

Stair Master - 15 Minutes
Pull Downs - 15 reps
One-Arm Dumbbell Row - 12 reps
Seated Cable Row - 12 reps
Cable Curl - 15 reps
Cable Pressdown - 15 reps
Hanging Leg Raise - 8-10 reps

x4

Stair Master - 30 Minutes

Chest & Shoulders

Elliptical - 15 Minutes
Pushup - 8 reps
Barbell Bench Press - 8 reps
Machine Chest Fly - 15 reps
Barbell Shoulder Press - 8 reps
Cable Front Raise - 8 reps
Hanging Leg Raise - 8-10 reps

x4

Elliptical - 30 Minutes

Week 8

Legs & Glutes

Barbell Squat - 4x10
Box Jump - 4x8
Hip Raises - 4x15
Cable Pull Through - 4x12
Core36 - 6 Minutes
Treadmill - 30 Minutes

Back & Arms

Dumbbell Kickback - 4x10
Standing Dumbbell Curl - 4x10
Cable Row - 4x12
Cable Face Pull - 4x12
Core36 - 6 Minutes
Stair Master - 30 Minutes

Chest & Shoulders

Barbell Bench Press - 4x8-10
Incline Barbell Bench Press - 4x8-10
Seated Dumbbell Press - 4x12
Lateral Raise - 4x15
Core36 - 6 Minutes
Stationary Bike - 30 Minutes

Week 5

Core & Cardio

Trainer - 30 Minutes
V-ups - 4x8
Trunk Rotations 4x10
Standing Oblique Crunches - 4x10

Cardio & Conditioning

Stair Master - 30 Minutes
Skater Hops - 3x10
Squat Jacks - 3x10
Single-leg Hip Bridges - 3x10(each side)

Cardio

Stationary Bike - 30 Minutes

Week 10

Strength & Conditioning

Skip Rope - x5(rest 60s)
Jump Squat - x5(rest 60s)
Box Jump - x5(rest 60s)
Treadmill - 30 Minutes

Week 10

Strength & Conditioning

Skip Rope - x5(rest 60s)
Jump Squat - x5(rest 60s)
Box Jump - x5(rest 60s)
Treadmill - 30 Minutes

Strength & Conditioning

Skiers - 4x30s
Skier Lunge Kick - 4x30s(each side)
Plank3D - 4x30s(alternate)
Stair Master - 30 Minutes

Strength & Conditioning

Wearbands X
Stationary Bike - 30 Minutes

Week 1

Leg Thrasher

Treadmill - 15 Minutes
*each leg
*Step-ups - 3x10
Front Squat - 3x10
*Reverse Lunge - 3x10
Body-Weight Jump Squat - 3x10
*Lateral Lunges - 10x10

Rest 2-3 minutes between each set

Treadmill - 15 Minutes

HIIT

Elliptical - 15 Minutes
Jumping Jacks - 30s
Kettlebell Swing -30s(each side)
Thrusters - 30s
Mountain Climbers - 30s
Plank Jacks - 30s

Rest 10s between intervals and 2 minutes between rounds

x10 rounds

Elliptical - 15 Minutes

CORE

Stair Master- 15 Minutes
Russian Twist - 60s
Dead Bug - 60s
Bear Shoulder Tap - 60s
Jack knife - 60s
Butterfly Sit-up - 60s
Forearm Plank Rock - 60s

Rest 30-60s between Intervals and 2 minutes between rounds

x4 rounds

Stair Master- 15 Minutes

Week 10

HIIT

Elliptical - 15 Minutes
Jumping Jacks - 30s
Kettlebell Swing -30s(each side)
Thrusters - 30s
Plank Jacks - 30s

Rest 10s between intervals and 2 minutes between rounds

x10 rounds

Elliptical - 15 Minutes

Week 3 - Training

Leg Thrasher

Treadmill - 30 Minutes
DB Squat - 5x15
Walking Lunge - 4x25
Explosive Step-ups - 5x10
Single-leg RDLs - 5x15
Box Jumps - 5x5

Rest 2-3 minutes between each set

Treadmill - 30 Minutes

HIIT

Treadmill - 30 Minutes
Jump Lunge - 30s
Jumping Jacks - 30s
Goblet Squats - 30s
Standing Cable Row - 30s

Rest 10s between intervals and 2 minutes between rounds

x10 rounds

Treadmill - 30 Minutes

Chest & Shoulders

Core36 - 6 Minutes
Barbell Bench Press - 4x8-10
Seated Dumbbell Press - 4x12
Lateral Raise - 4x15
Stationary Bike - 30 Minutes

Week 2

Legs & Glutes

Barbell Squat - 4x10
Box Jump - 4x8
Hip Raises - 4x15
Cable Pull Through - 4x12
Treadmill - 30 Minutes

Back & Arms

Cable Face Pull - 4x12
Cable Row - 4x12
Standing Dumbbell Curl - 4x10
Dumbbell Kickback - 4x10
Stair Master - 30 Minutes

Chest & Shoulders

Barbell Bench Press - 4x8-10
Incline Barbell Bench Press - 4x8-10
Seated Dumbbell Press - 4x12
Lateral Raise - 4x15
Stationary Bike - 30 Minutes