After spending the last part of 2013 and all of 2014 getting acquainted with serious weight training, tracking macros, and two reverse dieting and cutting phases, I feel like I am finally feel like I have hit my stride.  I no longer feel pressured to train a certain way, do a certain amount of cardio each week, or track every calorie that I put in my body.  My plan for 2015 is to simply enjoy my new lifestyle.  If that means I lift 3, 4, or 6 days a week, do HIIT or LISS or MISS for cardio, eat 3,000 calories one day and 1,500 another day… so be it.  I have no aspirations to compete in any contest, become a fitness model, or get certified for coaching/training.  I have fallen in love with this “fit life” and my only goal from here on out is to continue to improve myself, love my body, and love myself every step of the way!  That being said, I would love to share my weekly training/workouts for this year with anyone who cares to follow along!  Things may look jumbled, scatterbrained, and unfocused BUT I’m basically doing whatever I feel like at this point with no real plan of attack or real training program.  Some days I’m pressed for time, some days I need to split working out into two sessions because of my husbands schedule, sometimes my plans will change at the drop of a hat, other days I just want to go with the flow, and sometimes I will just pay attention to my body and do what it tells me (rest, recover, stretch, train, go hard, not go hard, superset, drop set, deload, etc.).

** DISCLAIMER**

As always, please remember that I am not a trainer or certified in anything… I’m just your average mother & wife who loves to workout!

Before you begin any fitness or nutrition program, please consult your physician!

WEEK 1

DAY 1: SHOULDERS

• 10 minute walk with my dog
• 2-3 minute warmup using VERY light dumbbells or plates doing THIS exercise (this is also how I end a lot of my shoulder workouts as a final burnout)
• 5 sets/8 reps military press
• 4 sets/10 reps lateral raises SUPERSET with external rotation (I used dumbbells)
• 4 sets/10 reps arnold press SUPERSET with plate raises
• 4 sets/10 reps face pulls SUPERSET with 15 kettle bell swings
• 4 sets/10 reps bent over rear delt raises SUPER SET with alternating shoulder press (I used dumbbells)

DAY 2: METCON  in the AM & LEGS in the PM METCON- 3 sets of each exercise / 30 seconds on, no rest between each exercise / 1-2 minute recovery between each set

• 10 minute walk with my dog
• burpee box jumps
• bird dog
• plyo push ups (without the step)
• TRX pistol squats

LEGS- 

• 10 minute jump rope circuit (bounce, straddle, high knees)
• 2 sets/15-20 reps leg extension
• 5 sets/8 reps sumo deadlifts
• 5 sets/10 reps varied stance leg press SUPERSET with calf press
• 4 sets/15-20 reps barbell step ups
• 4 sets/15-20 reps hip abduction
• 3 sets/25 steps walking lunges (weighted)

DAY 3: ACTIVE REST

• 40 minute walk

DAY 4: BACK/BICEPS

• 5 minute jump rope circuit (bounce, straddle, high knees)

BACK-

• 4 sets/10 reps underhand grip barbell rows SUPERSET WITH hyperextension
• 4 sets/10 reps standing cable row
• 4 sets/10 reps wide grip lat pull downs
• 4 sets/10 reps close grip pull downs (final 2 sest till failure)

BICEPS-

• 3 sets/ 10-12 reps spider curls
• 3 sets/10-12 reps standing alternating bicep curl
• 3 sets-10-12 reps cable hammer curls
• 2 sets barbell curls (21’s)

DAY 5: HIIT in the AM & SHOULDERS in the PM

• Daily Burn “Inferno WTF: Bodyweight Blitz”

SHOULDERS-

• SIEGE WORKOUT (all exercises except “GIANT” set)

DAY 6: CARDIO in the AM & GLUTES/TRICEPS in the PM

• 35 minute walk

GLUTES/HAMSTRINGS & TRICEPS-

• 8 sets/15 reps heavy barbell glute bridge
• 4 sets/20 reps prone glute lift (I did both legs at the same time, iso hold at the top) SUPERSET then 10-12 tricep pulldowns
• 4 sets/10 reps stiff legged dead lifts SUPERSET with 10-12 reps cable rope overhead triceps extension
• 4 sets/15 reps cable kick back SUPERSET with 10-12 reps decline EZ bar triceps extension
• 4 sets/15 reps stability ball hip thrust SUPERSET bench dips (last 2 sets till failure)

DAY 7: REST 

WEEK 2

DAY 8: SHOULDERS

• 10 minute jump rope circuit (bounce, straddle, high knees)
• 5 sets/5 reps seated barbell military press
• 4 sets/10 reps arnold press SUPERSET with bent arm raises
• 4 sets/10 reps one arm lateral raise SUPERSET with external rotation
• 4 sets/12 reps upright row SUPERSET with reverse machine flyes
• 2 sets till failure plate raises

DAY 9: LEGS

• 15 minute walk with my dog
• 2 sets/15-20 reps leg extension
• 5 sets/8 reps sumo deadlifts
• 5 sets/10 reps varied stance leg press SUPERSET with calf press
• 3 sets/12-15 reps one leg barbell lunges (I used a smith machine)
• 3 sets/8-12 reps hack squats SUPERSET with 10 reps jump squats

DAY 10: METCON (tricep focus) 3 sets of each exercise / 30 seconds on, no rest between each exercise / 1-1.5 minute recovery between each set

• dumbbell squat press
• double tricep kick back
• BOSU lateral push up
• standing overhead barbell extension
• inchworm to jumping jack
• crab dips with a touch

DAY 11: BACK

• 4 sets/8-10 reps neutral grip pullup
• 4 sets/10 reps underhand grip barbell rows SUPERSET WITH hyperextension
• 4 sets/10 reps standing cable row
• 4 sets/10 reps wide grip lat pull downs
• 4 sets/10 reps close grip pull downs (final 2 sest till failure)

DAY 12: CARDIO & ARMS–

• Daily Burn “IntelliBurn: Tactical Cardio”

ARMS-

• 4 sets/8 reps barbell curls SUPERSET with tricep rope pushdowns
• 4 sets/8 reps dumbbell hammer curls SUPERSET with dumbbell triceps kick backs
• 4 sets/10 reps alternating dumbbell incline curl SUPERSET with one arm overhead extension (I used a dumbbell)
• 4 sets/12 reps reverse cable curl SUPERSET with cable rope overhead triceps extension

 DAY 13: LEGS

• 10 minute walk with my dog
• 2 sets/15-20 reps leg extension
• 5 sets/8 reps sumo deadlifts
• TRISET: 5 sets/10 reps varied stance leg press (narrow, wide) THEN calf press THEN straddle jumps on a stepper (I used one riser and squatted low)
• 3 sets/15 reps reverse lunges with dumbbells
• 3 sets/8-12 reps hack squats SUPERSET with 10 reps jump squats
• 4 sets/15 reps hip abduction
• 4 sets/15-20 reps glute kick back PLUS one additional set drop set to failure per side

DAY 14: REST

WEEK 2

DAY 15: CARDIO & BACK

• 20 minutes MODERATE hill sprints (cross between a jog and a sprint, not giving 100% power), run the hill getting heart rate to around 150-160, walk downhill for recovery, no rest in between each set, repeat 8-10 times.

BACK-

• 4 sets/8 reps underhand grip barbell rows
• 4 sets/10 reps one arm dumbbell row
• 4 sets/10 reps seated row SUPERSET with hyperextension
• 4 sets/10 reps wide grip lat pull downs
• 4 sets/10 reps close grip pull downs (final 2 sest till failure)

DAY 16: LEGS

• warm up: 3 sets/20 reps high dumbbell step ups
• 5 sets/10 reps stiff legged dead lifts SUPERSET with good mornings
• 4 sets/15 reps cable kick back
• 4 sets/10 reps lying leg curls
• 4 sets/10 reps seated leg curls
• 2 sets to failure ball leg curl

DAY 17: ACTIVE REST

• 30 minute walk

DAY 18: REST

DAY 19: TRICEPS

• 10 minute walk with my dog
• 4 sets/10 reps seated triceps press SUPERSET with 1 minute basic bounce jump rope (FAST)
• 4 sets/10 reps triceps dumbbell kickback SUPERSET with  1 minute high step jump rope (FAST)
• TRISET: 4 sets/ 10 reps skull crushers THEN 10 reps close grip bench press THEN  40 reps speed skaters (20 per side counted)
• 4 sets/10 reps pulldowns SUPERSET 20 reps bench dips

DAY 20: LEGS

• 5 minute jump rope circuit (basic bounce, high step, straddle, etc.)
• 2 sets/15-20 reps leg extension
• 5 sets/8 reps sumo deadlifts
• TRISET: 5 sets/10 reps varied stance leg press (narrow, wide) THEN calf press THEN straddle jumps on a stepper (I used one riser and squatted low)
• 3 sets/15 reps reverse lunges with dumbbells
• 3 sets/8-12 reps hack squats SUPERSET with 10 reps jump squats
• 4 sets/15 reps hip abduction
• 4 sets/15-20 reps glute kick back PLUS one additional set drop set to failure per side

DAY 21:  METCON

• Daily Burn “Inferno”: METCON 2

WEEK 3

** Deloading this week because it’s been about 6-7 weeks since my last one and my body is feeling a little drained.  Lowered weights, overall volume, and minimal cardio performed. **

DAY 22: SHOULDERS

• 10 minute jump rope circuit (bounce, straddle, high knees)
• 3 sets/10 reps seated barbell military press
• 3 sets/10 reps bent over felt flies SUPERSET with standing dumbbell press
  
• 3 sets/10 reps one arm lateral raise
• 3 sets/10 reps plate raises

DAY 23: BACK & BICEPS

BACK-

• 3 sets/10 reps underhand grip barbell rows SUPERSET WITH hyperextension
• 3 sets/10 reps standing cable row
• 3 sets/10 reps wide grip lat pull downs
• 3 sets/10 reps close grip pull downs

BICEPS-

• 2 sets/ 10-12 reps spider curls
• 2 sets/10-12 reps standing alternating bicep curl
• 2 sets-10-12 reps cable hammer curls
• 1 sets  barbell curls (21’s)

DAY 24: CARDIO

• Daily Burn “Inferno”: COLD SPIKE

DAY 25: ACTIVE REST DAY

• 3 mile family hike

DAY 26: REST

DAY 27: LEGS

• 10 minute walk with my dog
• 2 sets/15-20 reps leg extension
• 3 sets/10 reps sumo deadlifts
• 3 sets/10 reps varied stance leg press (narrow, wide, neutral) SUPERSET with calf press
• 3 sets/15 reps reverse lunges with dumbbells
• 3 sets/12 reps hack squats
• 4 sets/15 reps hip abduction
• 4 sets/15-20 reps glute kick back PLUS one additional set drop set to failure per side

DAY 28: ACTIVE REST DAY

• 30 minutes stretch & full body foam roll

WEEK 4

DAY 29: CARDIO & TRICEPS

• Daily Burn “Inferno HR”: Body Blast
• 4 sets/10 reps seated triceps press
• 4 sets/10 reps triceps dumbbell kickback
• 4 sets/ 10 reps skull crushers SUPERSET with 10 reps close grip bench press
• 4 sets/10 reps pulldowns SUPERSET 20 reps bench dips

DAY 30: LEGS

• warm up: 3 sets/20 reps high dumbbell step ups
• 5 sets/10 reps stiff legged dead lifts SUPERSET with 5 sets 16 reps goblet squats
• 4 sets/10 reps lying leg curls
• 4 sets/10 reps seated leg curls
• 2 sets to failure ball leg curl

DAY 31: REST

DAY 32: REST 

DAY 33: BACK

• 4 sets/12 reps reverse grip bent over rows
• 4 sets/10 reps laying T Bar row
• 4 sets/12 reps dumbbell row
• 4 sets/10 reps wide grip lat pull downs
• 2 sets/15 reps close grip lat pull downs

DAY 34: CARDIO & SHOULDERS

• Daily Burn “Black Fire”: ABC 2
• 5 sets/5 reps smith machine shoulder press
• 4 sets/10 reps seated lateral raise
• 4 sets/10 reps front lateral raises
• 4 sets/12 reps cable upright row
• 4 sets/12 reps bent over reverse flyes

DAY 35: LEGS

• 5 minute jump rope circuit (basic bounce, high step, straddle, etc.)
• 2 sets/15-20 reps leg extension
• 5 sets/10 reps sumo deadlifts
• 5 sets/12 reps varied stance leg press (narrow, wide) SUPERSET with calf press
• 3 sets/8-12 reps hack squats (reverse)
• 4 sets/15 reps hip abduction
• 4 sets/15-20 reps glute kick back PLUS one additional set drop set to failure per side
• FINISHER: 2 sets/15 reps each jump squats, switch lunges, step straddle (except I squat LOW)

WEEK 5

 

DAY 36: ACTIVE REST (my entire body was extremely sore and tired)

• 30 minutes stretch & full body foam roll

DAY 37: CARDIO

• Daily Burn “Inferno HR”: METCON CHALLENGE

DAY 38: BICEPS

• 5 minute jump rope circuit (basic bounce, high step, straddle, etc.)
• 4 sets/ 10-12 reps standing barbell curl
• 4 sets/10-12 reps standing alternating bicep curl
• 4 sets/10-12 reps incline dumbbell curl
• 4 sets-10-12 reps cable hammer curls
• 2 sets barbell curls (21’s)

DAY 39: REST

DAY 40: SHOULDERS & ABS & CARDIO (WORKED AS A TRISET)

• 4 sets/10 reps seated dumbbell press, 20 reps decline crunch, then 20 reps jump squats
• 4 sets/10 reps one arm lateral raise, then 20 reps (per side) dumbbell side bends, then 20 reps switch lunges
• 4 sets/10 reps front lateral raises, then 20 reps cable crunch, then 20 reps step straddle
• 4 sets/10 reps reverse machine flyes, then 20 reps lying leg raises, then 40 reps BOSU taps (FAST)
• 2 sets/15 reps cable upright row, then 20 jack  knife sit ups, then 15 burpees

DAY 41: LEGS

• 5 minute jump rope circuit (basic bounce, high step, straddle, etc.)
• 2 sets/15-20 reps leg extension
• 5 sets/10 reps sumo deadlifts
• 5 sets/10 reps varied stance leg press (narrow, wide) SUPERSET with calf press
• 4 sets/12 reps hack squats (reverse)
• 4 sets/15 reps hip abduction
• 4 sets/15-20 reps glute kick back PLUS one additional set drop set to failure per side

DAY 42: ACTIVE REST

• 30 minute walk

WEEK 6

DAY 43: CARDIO & BICEPS

• Daily Burn “Total Cardio”: Tabata Challenge
• 4 sets/ 10-12 reps standing barbell curl
• 4 sets/10-12 reps standing alternating bicep curl
• 4 sets/10-12 reps incline dumbbell curl
• 4 sets-10-12 reps cable hammer curls
• 2 sets barbell curls (21’s)

DAY 44: BACK & TRICEPS

• 3 sets/10 reps lying T bar row SUPERSET with 3 sets/12 reps straight arm pull down
• 3 sets/12 reps one arm dumbbell row SUPERSET with 3 sets/15 reps hyperextension
• 3 sets/12 reps standing low cable row  SUPERSET with 3 sets/12 barbell upright row
• 3 sets/12 reps wide grip lat pull downs SUPERSET with 3 sets/12 reps high pulley cable face pulls
• 4 sets/10 reps triceps dumbbell kickback
• 4 sets/ 10 reps skull crushers
• 2 sets/12 reps pulldowns SUPERSET 20 reps bench dips

DAY 45: SHOULDERS  

• 4 sets/10 reps smith machine shoulder press
• 4 sets/10 reps seated lateral raise
• 4 sets/10 reps front lateral raises
• 4 sets/12 reps cable upright row
• 4 sets/12 reps bent over reverse flyes

DAY 46: REST

DAY 47: BACK

• 4 sets/10 reps laying T Bar row
• 4 sets/12 reps dumbbell row SUPERSET with hyperextension
• 4 sets/10 reps wide grip lat pull downs
• 2 sets/15 reps close grip lat pull downs

DAY 48: LEGS

• 2 sets/15-20 reps leg extension
• 4 sets/10 reps sumo deadlifts
• 4 sets/12 reps varied stance leg press SUPERSET with calf press
• 3 sets/8-12 reps hack squats
• 4 sets/15 reps hip abduction
• 4 sets/15-20 reps glute kick back PLUS one additional set drop set to failure per side

DAY 49: ACTIVE REST

• 30 minute walk

WEEK 7

DAY 50: BICEPS

• 2 sets/ 10-12 reps spider curls
• 2 sets/10-12 reps standing alternating bicep curl
• 2 sets-10-12 reps cable hammer curls
• 1 sets  barbell curls (21’s)

DAY 51: SHOULDERS

• 4 sets/10 reps smith machine shoulder press
• 4 sets/10 reps seated lateral raise
• 4 sets/10 reps front lateral raises
• 4 sets/12 reps cable upright row
• 4 sets/12 reps bent over reverse flyes

DAY 52: LEGS

• warm up: 3 sets/20 reps high dumbbell step ups
• 5 sets/10 reps stiff legged dead lifts
• 4 sets/15 reps wide stance squats
• 4 sets/10 reps lying leg curls
• 4 sets/10 reps seated leg curls
• 2 sets to failure ball leg curl

DAY 53: UPPER BODY METCON

• 5 minute jump rope circuit (basic bounce, high step, straddle, etc.)
• 30 seconds work (no rest in between each exercise) X 4 sets: lateral push ups, triceps dips, burpees, curl to press, renegade rows, forearm get ups, mountain climbers

WEEKs 8-15

 

** starting a new split with a focus on heavy glute & hamstrings **

BACK & BICEPS

• 5 minute jump rope circuit (basic bounce, high step, straddle, etc.)
• 3 sets/10 reps reverse grip barbell row SUPERSET with 10 reps standing alternating bicep curl
• 3 sets/ 10 reps straight arm pull down SUPERSET with cable hammer curls
• 3 sets/10 reps T Bar Row SUPERSET with incline dumbbell curl
  
• 3 sets/10 reps reverse grip lat pull downs SUPERSET with concentration curls
• 2 sets/15 reps close grip lat pull down

LEGS

• 5 minute warm up on stair master
• 3 sets/10 reps wide stance stiff legged deadlifts SUPERSET with 15 reps curtsy lunges
• 3 sets/10 reps varied stance leg press (neutral, wide) SUPERSET with calf press
• 3 sets/12 reps hack squats SUPERSET with 15 reps dumbbell pile squats
  
• 3 sets/10 reps seated leg curls SUPERSET with 15 reps hip abduction
• 2 sets/20 reps push downs on assisted dip machine

LISS

• 30 minute walk

LEGS

• 3 sets/12 reps wide stance squats SUPERSET with 20 reps reverse lunges
• 3 sets/12 reps hip thrusts SUPERSET with 3 sets/15-20 reps glute kick back
• 3 sets/12 reps single leg deadlifts SUPERSET with 3 sets/10 reps bulgarian split squats
• 3 sets/15 reps walking lunges SUPERSET with 15 reps banded lateral walks

REST

LEGS

• 3 sets/12 reps sumo deadlifts SUPERSET with 3 sets/12 reps good mornings
• 3 sets/12 reps lying leg curl SUPERSET with 3 sets/10 reps Smith machine lunges
• 2 sets/15-20 reps SUPERSET switch jump lunges and jump squats

METCON (SHOULDER & TRICEP FOCUS)

• 5 minute jump rope circuit (basic bounce, high step, straddle, etc.)
• 30 seconds work (no rest in between each exercise) X 4 sets: kettle bell swings (using both arms), bench dips, dumbbell snatch (alternate with each set), triceps kick back, mountain climbers, side/front lateral raises, squat to press, burpees

WEEKs 16-25

** starting a new split which incorporates full upper body days, lower days, and one rest day **

 UPPER BODY CIRCUIT

• 4 sets/8 reps bench press
• 4 sets/8 reps bent over barbell row
• 4 sets/8 reps wide grip lat pull down
• 4 sets/8 reps barbell bicep curl
• 4 sets/8 reps overhead tricep press

LOWER BODY CIRCUIT

• 4 sets/8 reps stiff legged dead lifts
• 4 sets/8 reps hack squats SUPERSET with 4 sets/15 reps seated calf raises
• 4 sets/8 reps seated hamstring curl SUPERSET with 4 sets/15 reps hip abduction
• 4 sets/15 reps glute kick back

UPPER BODY CIRCUIT

• 5 sets/5 reps military press
• 5 sets/5 reps ISO lateral high row
• 4 sets/8 reps close grip lat pull down
• 4 sets/8 reps alternating incline dumbbell curls
• 4 sets/8 reps dumbbell curl SUPERSET with 4 sets/8 reps upright row
• 4 sets/8 reps single arm tricep kick backs SUPERSET with 4 sets/8 reps plate raises

LOWER BODY CIRCUIT 

• 5 sets/5 reps sumo dead lifts
• 5 sets/5 reps leg press
• 4 sets/10 reps leg extension SUPERSET with 4 sets/10 reps walking lunges
• 4 sets/15 reps glute kick backs
• 3 sets/20 reps push downs (performed on the assisted pull up/dip machine)

UPPER BODY CIRCUIT

• 4 sets/12 reps triceps pushdown SUPERSET with 4 sets/12 reps hammer curls
• 4 sets/12 reps triceps kick backs SUPERSET with 4 sets/12 reps front delt raises
• 4 sets/12 reps seated cable row SUPERSET with 4 sets/12 reps reverse shoulder flyes
• 4 sets/12 reps straight bar triceps pushdowns SUPERSET with 4 sets/12 reps bent over dumbbell row

LOWER BODY CIRCUIT

• 10 sets/10 reps wide stance Smith machine squats
• 4 sets/ 10 reps hip thrust SUPERSET with 4 sets/10 reps bulgarian split lunges
• 2 sets to failure ball leg curl

WEEKS 26-30

SEXY SCULPT by Krissy Mae Kagney

** I added in an extra lower body day with a heavy focus on glutes **

WEEK 31

 

** Deloading this week because it’s been about 6-7 weeks since my last one and my body is feeling a little drained.  Lowered weights, overall volume, and no cardio performed. **

 UPPER BODY CIRCUIT

• 3 sets/10 reps bench press
• 3 sets/10 reps bent over barbell row
• 3 sets/10 reps wide grip lat pull down
• 3 sets10 reps barbell bicep curl
• 3 sets/10 reps overhead tricep press

LOWER BODY CIRCUIT

• 4 sets/10 reps stiff legged dead lifts
• 3 sets/12 reps hack squats SUPERSET with 4 sets/15 reps seated calf raises
• 3 sets/12 reps seated hamstring curl
• 2 sets/25 reps glute kick back

UPPER BODY CIRCUIT

• 4 sets/8 reps military press
• 3 sets/12 reps close grip lat pull down
• 3 sets/10 reps alternating incline dumbbell curls
• 3 sets/10 reps dumbbell curl
• 3 sets/12 reps single arm tricep kick backs

LOWER BODY CIRCUIT 

• 4 sets/8 reps sumo dead lifts
• 3 sets/15 reps leg press
• 3 sets/12 reps leg extension
• 2 sets/20 reps glute kick backs

LOWER BODY CIRCUIT

• 10 sets/10 reps wide stance Smith machine squats
• 4 sets/ 10 reps hip thrust SUPERSET with 4 sets/10 reps bulgarian split lunges
• 2 sets to failure ball leg curl

WEEKs 32-36

Beginning DUP (daily undulating periodization) with my coach William Grazione at www.metabolicevolution.com.  This program can be better explained in THIS post here.

WEEK 37-38

Began to start having back pain, so I took a break from DUP.  I stopped doing lower body and only focused on doing isolated movements that didn’t hurt.  I walked 2-3 times a week for 20-30 minutes.

WEEK 39

Diagnosed with Tarlov Cyst Disease (you can read about that HERE) and ALL training stopped.