eam amanda oundation - Wistia: Video Hosting for Business · PDF fileminutes of calisthenics and dynamic stretching. Do 10 reps of each minutes between ... Weighted Hip Thrust (3 sets,

Build a foundation of strength and endurance this month with upper-/lower-body splits in a circuit format, as well as burning fat with two kinds of cardio and

Amanda’s Exclusive Better-Booty Workout.

MONTH 1

WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

1 lower body cardio (30 minutes) upper body better-booty

workout lower bodycardio

(30 minutes) + abs

off

2 lower body cardio (35 minutes) upper body better-booty

workout lower bodycardio

(35 minutes) + abs

off

3lower body

+ cardio bursts

off upper body + cardio bursts

better-booty workout

lower body + cardio bursts

upper body + abs off

4lower body

+ cardio bursts

cardio (45 minutes)

(optional)upper body

+ cardio burstsbetter-booty

workoutlower body + cardio bursts

upper body + abs off

forge your foundation

team amanda

Dumbbell Sumo Squat (3 sets, 20 reps)

Dumbbell Squat* (3 sets, 20 reps)

Stationary Lunge* (3 sets, 20 reps)

Step-Up* (3 sets, 20 reps)

Barbell Bench Bridge* (3 sets, 20 reps)

Cable Side Leg Lift (3 sets, 20 reps)

Cable Squat (3 sets, 20 reps)

*Beginners should do bodyweight; more advanced participants can use dumbbells starting in Week 2.

cardio

lower bodylower body upper body

Warm up with five to 10 minutes of calisthenics and dynamic stretching. Do 10 reps of each move and rest two minutes between moves. Go through the routine one time.

Dynamic Stretching Jump Squat Pop Squat Front/Back Lunge

(5 front, 5 back per leg)

Speedskater Wide-Stance Hip

Thrust

cardio: Walk on a treadmill

at an incline or Spin for 30 minutes.

abs:Do two sets, one minute of rest in between.

Crunch (2 sets, 10 reps)

Leg Lift/Lower (2 sets, 10 reps)

Bicycle Crunch (2 sets, 5 reps each side)

cardio + abs off Banded Abductor

(3 sets, 15-20 reps)

Reverse Hyperextension (3 sets, 15-20 reps)

Lying Dumbbell Curl (3 sets, 15-20 reps)

Stiff-Legged Dumbbell Deadlift (3 sets, 15-20 reps)

Hip Thrust (3 sets, 15-20 reps)

Cable Kickback (3 sets, 15-20 each leg)

Wide-Grip Pulldown (3 sets, 15-20 reps)

Push-Up (3 sets, 15-20 reps)

Seated Dumbbell Shoulder Press (3 sets, 15-20 reps)

Incline Dumbbell Chest Press (3 sets, 15-20 reps)

Incline Dumbbell Curl (3 sets, 15-20 reps)

Lying Dumbbell Skullcrusher (3 sets, 15-20 reps)

Bench Dip (3 sets, 15-20 reps)

Walk, bike or use the StepMill for 30 minutes.

Amanda’s better-booty

workout

days

Amanda likes to use these machines for cardio because they have resistance and are “glute boosters.” • StepMill• Spinning Bike• Treadmill (at incline)• Arc Trainer

MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with

upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 1 forge your foundationteam erinteam amanda

week 1

Dumbbell Sumo Squat (3 sets, 20 reps)

Dumbbell Squat* (3 sets, 20 reps)

Stationary Lunge* (3 sets, 20 reps)

Step-Up* (3 sets, 20 reps)

Barbell Bench Bridge* (3 sets, 20 reps)

Cable Side Leg Lift (3 sets, 20 reps)

Cable Squat (3 sets, 20 reps)

*Beginners should do bodyweight; more advanced participants can use dumbbells starting in Week 2.

cardio lower bodylower body upper body

Warm up with five to 10 minutes of calisthenics and dynamic stretching. Do 10 reps of each move and rest two minutes between moves. Go through the routine one time.

Dynamic Stretching Jump Squat Pop Squat Front/Back Lunge



Thrust



abs:Do two sets, one minute of rest in between.

Crunch (2 sets, 10 reps)



cardio + abs off Banded Abductor


Reverse Hyperextension (3 sets, 15-20 reps)

Lying Dumbbell Curl (3 sets, 15-20 reps)

Stiff-Legged Dumbbell Deadlift (3 sets, 15-20 reps)

Hip Thrust (3 sets, 15-20 reps)

Cable Kickback (3 sets, 15-20 each leg)

Wide-Grip Pulldown (3 sets, 15-20 reps)



Incline Dumbbell Chest Press (3 sets, 15-20 reps)

Incline Dumbbell Curl (3 sets, 15-20 reps)

Lying Dumbbell Skullcrusher (3 sets, 15-20 reps)

Bench Dip (3 sets, 15-20 reps)

Walk, bike or use the StepMill for 35 minutes.


workout

Amanda likes to use these machines for cardio because they have resistance and are “glute boosters.” • StepMill• Spinning Bike• Treadmill (at incline)• Arc Trainer

days



week 2

off



upper body + cardio bursts

Warm up with five to 10 minutes of calisthenics.Do 15 reps of each move, resting two minutes between moves. Do the routine two times.

Jump Squat Pop Squat Front/Back Lunge



Thrust

upper body: Smith-Machine

Seated Overhead Shoulder Press (3 sets, 15 reps)

Smith-Machine Flat Bench Press (3 sets, 15 reps)

Smith-Machine Close-Grip Bench Press (3 sets, 15 reps)

Smith-Machine Inverted Bodyweight Row (3 sets, 15 reps)

Smith-Machine Bent-Over Row (3 sets, 15 reps)

Smith-Machine Upright Row (3 sets, 15 reps)

abs: Crunch

(2 sets, 20 reps)



upper body + abs

off

Banded Abductor (1 set, 15-20 reps)

Reverse Hyperextension (1 set, 15-20 reps)

Dumbbell Hamstring Curl (1 set, 15-20 reps)

Cardio (5 minutes)

Stiff-Legged Dumbbell Deadlift (1 set, 15-20 reps)

Sumo Squat (1 set, 15-20 reps)

Bench Glute Bridge (1 set, 15-20 reps)

Cable Glute Kickback (1 set, 15-20 each leg)

Cardio (5 minutes)


workout Sumo Squat (1 set, 20 reps)

Dumbbell Squat (1 set, 20 reps)

Stationary Lunge (1 set, 20 reps)

Cardio (5 minutes)

Step-Up (1 set, 20 reps)

Barbell Bench Bridge (1 set, 20 reps)

Cable Side Lift (1 set, 20 reps)

Cable Squat (1 set, 20 reps)

Cardio (5 minutes)

Wide-Grip Pulldown (1 set, 15-20 reps)

Push-Up (1 set, 15-20 reps)

Seated Dumbbell Shoulder Press (1 set, 15-20 reps)

Cardio (5 minutes)

Incline Dumbbell Chest Press (1 set, 15-20 reps)

Incline Dumbbell Curl (1 set, 15-20 reps)

Lying Dumbbell Skullcrusher (1 set, 15-20 reps)

Bench Dip (1 set, 15-20 reps)

Cardio (5 minutes)

Do five minutes of cardio of your choice after each circuit at a challenging pace.

days



On cardio days, go through all the moves in the first circuit once with

no rest in between, then do the cardio burst. Rest two minutes, then

do the next circuit and cardio burst. Go through the routine two times.week 3

offlower body + cardio bursts


upper body + cardio bursts

Warm up with five to 10 minutes of calisthenics.Do 15 reps of each move, resting two minutes between moves. Do the routine two times.




Thrust

upper body: Smith-Machine

Seated Overhead Shoulder Press (3 sets, 15 reps)

Smith-Machine Flat Bench Press (3 sets, 15 reps)

Smith-Machine Close-Grip Bench Press (3 sets, 15 reps)

Smith-Machine Inverted Bodyweight Row (3 sets, 15 reps)

Smith-Machine Bent-Over Row (3 sets, 15 reps)

Smith-Machine Upright Row (3 sets, 15 reps)

abs: Crunch

(2 sets, 20 reps)



upper body + abs

off

Banded Abductor (1 set, 15-20 reps)

Reverse Hyperextension (1 set, 15-20 reps)

Dumbbell Hamstring Curl (1 set, 15-20 reps)

Cardio (5 minutes)

Stiff-Legged Dumbbell Deadlift (1 set, 15-20 reps)

Sumo Squat (1 set, 15-20 reps)

Bench Glute Bridge (1 set, 15-20 reps)

Cable Glute Kickback (1 set, 15-20 each leg)

Cardio (5 minutes)


workout Sumo Squat (1 set, 20 reps)

Dumbbell Squat (1 set, 20 reps)

Stationary Lunge (1 set, 20 reps)

Cardio (5 minutes)

Step-Up (1 set, 20 reps)

Barbell Bench Bridge (1 set, 20 reps)

Cable Side Lift (1 set, 20 reps)

Cable Squat (1 set, 20 reps)

Cardio (5 minutes)

Wide-Grip Pulldown (1 set, 15-20 reps)

Push-Up (1 set, 15-20 reps)

Seated Dumbbell Shoulder Press (1 set, 15-20 reps)

Cardio (5 minutes)

Incline Dumbbell Chest Press (1 set, 15-20 reps)

Incline Dumbbell Curl (1 set, 15-20 reps)

Lying Dumbbell Skullcrusher (1 set, 15-20 reps)

Bench Dip (1 set, 15-20 reps)

Cardio (5 minutes)

days



On cardio days, go through all the moves in the first circuit once with

no rest in between, then do the cardio burst. Rest two minutes, then

do the next circuit and cardio burst. Go through the routine three times.week 4

Do five minutes of cardio of your choice after each circuit at a challenging pace.

Gain muscle and strength with traditional straight-set splits plus “challengers” and Amanda’s Exclusive Better-Booty Workout while burning fat with high-intensity

interval training and steady-state cardio.

MONTH 2


1 lower bodyupper body

+ cardio (45 minutes)

better-booty workout off lower body

+ absupper body

+ HIIT off

2 lower bodyupper body


better-booty workout off lower body

+ absupper body

+ HIIT off

3 upper body + HIIT

lower body + abs

better-booty workout off upper body

+ HIITlower body


off

4 upper body + HIIT

lower body + abs


+ HIITupper body


off

strong is the new sexy

team amanda

lower body back and chest + HIIT

offoffAmanda’s better-booty

workout

lower body + abs

Smith-Machine Squat (3 sets, 10-12 reps each leg)

Smith-Machine Lunge (3 sets, 10-12 reps)

Smith-Machine Bulgarian Split Squat (3 sets, 10-12 reps each leg)

Banded Abductor (3 sets, 10-12 reps each leg)

Barbell Bench Bridge (3 sets, 10-12 reps)

Dumbbell Lateral Lunge (3 sets, 10-12 reps each leg)

Warm up with five to 10 minutes of calisthenics and dynamic stretching. Do 15 reps of each move, resting two minutes between moves. Do the routine two times.

Jump Squat Pop Squat 1½ Jump Squat Front/Back Lunge Speedskater Wide-Stance

Hip Thrust Narrow-Stance Hip

Thrust Tuck Jump

back and chest: Dumbbell Deadlift


Close-Grip Pulldown (3 sets, 10-12 reps)

Standing Cable Rope Pull (3 sets, 10-12 reps)

Straight-Arm Cable Pressdown (3 sets, 10-12 reps)

Incline Dumbbell Press (3 sets, 10-12 reps)

Incline Dumbbell Flye (3 sets, 10-12 reps)


HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.

Do four intervals at 30 seconds. Recover 90 to 120 seconds.

lower body: Stiff-Legged

Dumbbell Deadlift (3 sets, 10-12 reps)

Reverse Hyperextension on Stability Ball (3 sets, 10-12 reps)

Dumbbell Curtsy Lunge (3 sets, 10-12 reps)

Kneeling Cable Kickback (3 sets, 10-12 reps each side)

Weighted Hip Thrust (3 sets, 10-12 reps)

Stability-Ball Hamstring Curl (3 sets, 10-12 reps)

abs: Stability-Ball Crunch

(2 sets, 10 reps)

Plank (2 sets, 30-second hold)

Stability-Ball Pass (2 sets, 10 reps)

shoulders, biceps and triceps:


Bent-Arm Lateral Raise (3 sets, 10-12 reps)

Barbell Front Raise (3 sets, 10-12 reps)

Bent-Over Dumbbell Lateral Raise (3 sets, 10-12 reps)

Alternating Dumbbell Curl (3 sets, 10-12 reps)

EZ-Bar Preacher Curl (3 sets, 10-12 reps)

Seated Overhead Dumbbell Extension (3 sets, 10-12 reps)

Cable Rope Pressdown (3 sets, 10-12 reps)



days


upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 2 strong is the new sexyteam erinteam amanda

shoulders, biceps and

triceps + cardio

week 1

lower body back and chest + HIIT

offoffAmanda’s better-booty

workout

lower body + abs

Smith-Machine Squat (3 sets, 10-12 reps each leg)

Smith-Machine Lunge (3 sets, 10-12 reps)


Banded Abductor (3 sets, 10-12 reps each leg)


Dumbbell Lateral Lunge (3 sets, 10-12 reps each leg)

Warm up with five to 10 minutes of calisthenics and dynamic stretching. Do 15 reps of each move, resting two minutes between moves. Do the routine two times.

Jump Squat Pop Squat 1½ Jump Squat Front/Back Lunge Speedskater Wide-Stance

Hip Thrust Narrow-Stance Hip

Thrust Tuck Jump



Close-Grip Pulldown (3 sets, 10-12 reps)

Standing Cable Rope Pull (3 sets, 10-12 reps)

Straight-Arm Cable Pressdown (3 sets, 10-12 reps)

Incline Dumbbell Press (3 sets, 10-12 reps)

Incline Dumbbell Flye (3 sets, 10-12 reps)





Dumbbell Deadlift (3 sets, 10-12 reps)




Weighted Hip Thrust (3 sets, 10-12 reps)

Stability-Ball Hamstring Curl (3 sets, 10-12 reps)


(2 sets, 10 reps)








Alternating Dumbbell Curl (3 sets, 10-12 reps)

EZ-Bar Preacher Curl (3 sets, 10-12 reps)


Cable Rope Pressdown (3 sets, 10-12 reps)



days



shoulders, biceps and

triceps + cardio

week 2


Seated Dumbbell Shoulder Press* (3 sets, 10-12 reps)




Seated Alternating Dumbbell Curl (3 sets, 10-12 reps)

EZ-Bar Preacher Curl** (3 sets, 9/3 reps)


Cable Rope Pressdown (3 sets, 10-12 reps)*Challenger: Drop set. For your last set, do a drop set three times. **Challenger: Negatives. For every set, do nine regular reps and three negative reps. Try to take five to 10 seconds for each negative rep.HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.



Dumbbell Deadlift* (3 sets, 9/3 reps)




Weighted Hip Thruster** (3 sets, 10-12 reps)

Stability-Ball Hamstring Curl (3 sets, 10-12 reps)*Challenger: Negatives. For each set, do nine regular reps and three negatives on the descent. Take five to 10 seconds for each negative.**Challenger: Partials. After each set, do five to 10 partial reps at the top part of the movement.

cardio: Walk on a treadmill at an

incline or use a StepMill for 45 minutes.

lower body + cardio

offoff


(3 sets, 10-12 reps) Close-Grip Pulldown*

(3 sets, 9/3 reps) Standing Rope Cable

Pull (3 sets, 10-12 reps)

Straight-Arm Cable Pulldown** (3 sets, 10-12 reps)

Incline Dumbbell Press*** (3 sets, 10-12 reps)

-Superset with- Incline Dumbbell Flye

(3 sets, 10-12 reps) Push-Up

(3 sets, 10-12 reps)*Challenger: Negatives. Do nine regular reps and make the last three negatives.**Challenger: Drop set. On the last set, do a drop set three times.***Challenger: Superset. Do these moves back-to-back with no rest in between. Rest 60 seconds between supersets.HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.

Do four intervals at 40 seconds. Recover 90 seconds.

lower body: Smith-Machine

Lunge (3 sets, 10-12 reps)

Smith-Machine Squat (heels on plate) (3 sets, 10-12 reps)


Banded Abductor* (3 sets, 10-12 reps)


Dumbbell Lateral Lunge with Isometric Hold** (3 sets, 10-12 reps)*Challenger: Partial Reps. For each set, do 10 to 12 reps, then immediately do a set of 15 to 20 reps using a partial range of motion as a burnout.**Challenger: Hold the lunge for two to five seconds.


(2 sets, 15 reps)



back and chest + HIIT

lower body + abs

Warm up with five minutes of calisthenics and dynamic stretching. Do one round of each set, and do 15 reps per move. Rest one minute between moves and 90 seconds between sets.set 1:


set 2: 1½ Jump Squat Front/Back Lunge Speedskater

set 3: Wide-Stance

Hip Thrust Narrow-Stance

Hip Thrust Tuck Jump


workout

days



shoulders, biceps and triceps

+ HIIT

week 3


Seated Dumbbell Shoulder Press* (3 sets, 10-12 reps)




Seated Alternating Dumbbell Curl (3 sets, 10-12 reps)

EZ-Bar Preacher Curl** (3 sets, 9/3 reps)


Cable Rope Pressdown (3 sets, 10-12 reps)*Challenger: Drop set. For your last set, do a drop set three times. **Challenger: Negatives. For every set, do nine regular reps and three negative reps. Try to take five to 10 seconds for each negative rep.HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.

Do six intervals at 40 seconds. Recover 90 to 120 seconds.


Dumbbell Deadlift* (3 sets, 9/3 reps)




Weighted Hip Thruster** (3 sets, 10-12 reps)

Stability-Ball Hamstring Curl (3 sets, 10-12 reps)*Challenger: Negatives. For each set, do nine regular reps and three negatives on the descent. Take five to 10 seconds for each negative.**Challenger: Partials. After each set, do five to 10 partial reps at the top part of the movement.

cardio: Walk on a treadmill at an

incline or use a StepMill for 45 minutes.

lower body + cardio

offoff


(3 sets, 10-12 reps) Close-Grip Pulldown*

(3 sets, 9/3 reps) Standing Rope Cable

Pull (3 sets, 10-12 reps)

Straight-Arm Cable Pulldown** (3 sets, 10-12 reps)

Incline Dumbbell Press*** (3 sets, 10-12 reps)


(3 sets, 10-12 reps) Push-Up

(3 sets, 10-12 reps)*Challenger: Negatives. Do nine regular reps and make the last three negatives.**Challenger: Drop set. On the last set, do a drop set three times.***Challenger: Superset. Do these moves back-to-back with no rest in between. Rest 60 seconds between supersets.HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.

Do six intervals at 40 seconds. Recover 90 seconds.

lower body: Smith-Machine

Lunge (3 sets, 10-12 reps)

Smith-Machine Squat (heels on plate) (3 sets, 10-12 reps)


Banded Abductor* (3 sets, 10-12 reps)


Dumbbell Lateral Lunge with Isometric Hold** (3 sets, 10-12 reps)*Challenger: Partial Reps. For each set, do 10 to 12 reps, then immediately do a set of 15 to 20 reps using a partial range of motion as a burnout.**Challenger: Hold the lunge for two to five seconds.


(2 sets, 15 reps)



back and chest + HIIT

lower body + abs

Warm up with five minutes of calisthenics and dynamic stretching. Do one round of each set, and do 15 reps per move. Rest one minute between moves and 90 seconds between sets.set 1:


set 2: 1½ Jump Squat Front/Back Lunge Speedskater

set 3: Wide-Stance


Hip Thrust Tuck Jump


workout

days



shoulders, biceps and triceps

+ HIIT

week 4

This month, your goal is to get lean and mean by implementing supersets, giant sets and drop sets, and by blending strength moves with plyometrics to boost intensity and burn fat. You’ll have new bodypart pairings and will do a more advanced version of Amanda’s Exclusive Better-Booty Workout as well as one to two high-intensity interval training sessions per week and two days of steady-state cardio to get your body in the best shape — ever!

MONTH 3


1lower body


upper body + HIIT

better-booty workout off

lower body+ abs

upper body + cardio

(45 minutes)off

2lower body


upper body + HIIT

better-booty workout off

lower body+ abs

upper body + cardio

(45 minutes)off

3 upper body + HIIT

lower body + abs + cardio (45 minutes)


+ HIITlower body



(optional)

4 upper body + HIIT

lower body + abs + cardio (45 minutes)


+ HIITlower body



(optional)

shred, baby, shred

team amanda

lower body: Jump Squat

(3 sets, 15 reps) -Superset with- Dumbbell Goblet

Squat (3 sets, 15 reps)

Bulgarian Split Squat (3 sets, 15 reps each leg)

-Superset with- Plyometric Split Squat

(3 sets, 15-20 reps each leg)

Banded Walk (3 sets, 15 reps)

-Superset with- Banded Jump

(3 sets, 15 reps)

Barbell Bridge (3 sets, 15-20 reps)

-Superset with- Reverse Bent-Knee

Hyperextension (3 sets, 15-20 reps)

cardio: Walk, bike or use the

elliptical at RPE 5 to 7 for 45 minutes.

lower body + cardio

back and biceps: Standing Cable

Rope Row (3 sets, 12-15 reps)

-Superset with- EZ-Bar Curl


Dumbbell Row (3 sets, 12-15 reps)

-Superset with- Dumbbell

Alternating Curl (3 sets, 12-15 reps)

EZ-Bar Bent-Over Row (3 sets, 12-15 reps)

cardio: Walk, Spin or use the


upper body + cardio

offoff

lower body: Wide-Stance Stiff-

Legged Deadlift (3 sets, 15 reps)

-Superset with- Narrow-Stance Stiff-


Reverse Hyperextension on Bench with Ball (3 sets, 15 reps)

-Superset with- Mountain Climber

(3 sets, 30 seconds)

Stability-Ball Hamstring Curl (3 sets, 15 reps)

-Superset with- Stability-Ball Hip

Thrust (3 sets, 15 reps)

abs: Decline Crunch

(2 sets, 15 reps)

Knee Tuck (on bench) (2 sets, 15 reps)

Stability-Ball Roll-In (2 sets, 15 reps)

shoulders, chest and triceps:

Dumbbell Front Raise (3 sets, 12-15 reps)

-Superset with- Dumbbell Lateral Raise

(3 sets, 12-15 reps) Prone Incline-Bench

Rear Delt Raise (3 sets, 15 reps)


(3 sets, 30 seconds) Standing Barbell

Overhead Press (3 sets, 15 reps)

-Superset with- Barbell Upright Row

(3 sets, 15 reps) Dumbbell Incline

Chest Press (3 sets, 15 reps)

-Superset with- Dumbbell Incline Flye

(3 sets, 15 reps) Plyo Push-Up

(3 sets, AMRAP) Dumbbell Skullcrusher

(3 sets, 12-15 reps) -Superset with- Standing Dumbbell

Overhead Extension (3 sets, 12-15 reps)


workout

shoulders, chest and triceps + HIIT

Warm up with calisthenics and dynamic stretching for five to 10 minutes. Do 20 reps of each move in a set, and go through each set two times. Rest 30 seconds between moves and one minute between sets.set 1:

Jump Squat Pop Squat Switch Lunge Burpees

set 2: 1½ Jump Squat Front/Back Lunge


Speedskater Mountain Climber

set 3: Wide-Stance


Hip Thrust Tuck Jump Jump Lunge

lower body + abs

days


upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 3 shred, baby, shredteam erinteam amanda

HIIT:Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool down of three to five minutes.

Do eight intervals at 30 seconds. Recover 90 seconds.

week 1

AMRAP = As Many Reps As

PossibleFor each set, go until you can’t do any more. Rest 60 seconds and repeat.

RPE = Rate of

Perceived Exertion


(3 sets, 15 reps) -Superset with- Dumbbell Goblet

Squat (3 sets, 15 reps)

Bulgarian Split Squat (3 sets, 15 reps each leg)

-Superset with- Plyometric Split Squat

(3 sets, 15-20 reps each leg)



(3 sets, 15 reps)

Barbell Bridge (3 sets, 15-20 reps)

-Superset with- Reverse Bent Knee

Hyperextension (3 sets, 15-20 reps)

cardio: Walk, bike or use the


lower body + cardio

back and biceps: Standing Cable

Rope Row (3 sets, 12-15 reps)

-Superset with- EZ-Bar Curl


Dumbbell Row (3 sets, 12-15 reps)

-Superset with- Dumbbell

Alternating Curl (3 sets, 12-15 reps)

EZ-Bar Bent-Over Row (3 sets, 12-15 reps)

cardio: Walk, Spin or use the


upper body + cardio

offoff


Dumbbell Front Raise (3 sets, 12-15 reps)


(3 sets, 12-15 reps) Prone Incline-Bench

Rear Delt Raise (3 sets, 15 reps)


(3 sets, 30 seconds) Standing Barbell

Overhead Press (3 sets, 15 reps)


(3 sets, 15 reps) Dumbbell Incline

Chest Press (3 sets, 15 reps)

-Superset with- Dumbbell Incline Flye

(3 sets, 15 reps) Plyo Push-Up

(3 sets, AMRAP) Dumbbell Skullcrusher

(3 sets, 12-15 reps) -Superset with- Standing Dumbbell

Overhead Extension (3 sets, 12-15 reps)


workout


Warm up with calisthenics and dynamic stretching for five to 10 minutes. Do 20 reps of each move in a set, and go through each set two times. Rest 30 seconds between moves and one minute between sets.set 1:




Speedskater Mountain Climber

set 3: Wide-Stance


Hip Thrust Tuck Jump Jump Lunge

days



HIIT:Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.

Do 10 intervals at 30 seconds. Recover 90 seconds.

week 2



RPE = Rate of

Perceived Exertion

lower body: Wide-Stance Stiff-


-Superset with- Narrow-Stance Stiff-


Reverse Hyperextension on Bench with Ball (3 sets, 15 reps)


(3 sets, 30 seconds)

Stability-Ball Hamstring Curl (3 sets, 15 reps)

-Superset with- Stability-Ball Hip

Thrust (3 sets, 15 reps)

abs: Decline Crunch

(2 sets, 15 reps)



lower body + abs

lower body + cardio

off or Amanda’s better-booty

workout (optional)

offAmanda’s better-booty

workout


back and biceps + HIIT

lower body + abs + cardio

lower body:Tri-Set: Wide-Stance Stiff-


Narrow-Stance Stiff-Legged Deadlift (3 sets, 15 reps)

Mountain Climber (AMRAP)

Tri-Set: Stability-Ball

Hamstring Curl (3 sets, 15 reps)

Stability-Ball Hip Thrust (3 sets, 15 reps)

Reverse Hyperextension with Stability Ball (3 sets, 15 reps)

Band Kickback Burnout (1 set, 50-100 per leg)


at an incline or Spin at RPE 6 to 7 for 45 minutes.


Dumbbell Front Raise (3 sets, 15 reps)


(3 sets, 15 reps) Alternating Front Raise/

Lateral Raise Burnout (AMRAP)

Standing Overhead Press (3 sets, 15 reps)


(3 sets, 15 reps) Alternating Press/Row

Burnout (AMRAP)

Incline Dumbbell Press (3 sets, 15 reps)


(3 sets, 15 reps) Alternating Press/Flye

Burnout (AMRAP) Dumbbell Skullcrusher

(3 sets, 15 reps)-Superset with- Standing Dumbbell

Overhead Extension (3 sets, 15 reps)

Bench-Dip Burnout (AMRAP)HIIT:Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.

Do eight intervals at 40 seconds. Recover 60 to 90 seconds.

Warm up with calisthenics and dynamic stretching for five to 10 minutes. Do 25 reps of each move in a set, and go through each set three times. Rest 30 seconds between moves and one minute between sets. Superset your hip thrusts and finish with walking lunges to failure.set 1:



(12 front, 12 back per leg) Speedskater Mountain Climber

set 3: Wide-Stance

Hip Thrust-Superset with- Narrow-Stance

Hip Thrust Tuck Jump Walking Lunge Finisher: Walking

Lunge (to failure)


(3 sets, 15-20 reps) -Superset with- Dumbbell Goblet Squat

(3 sets, 10-15 reps) Air Squat Burnout

(AMRAP) Bulgarian Split Squat

(3 sets, 10-12 reps each leg) -Superset with- Plyometric Bulgarian

Split Squat (3 sets, 15 reps or to failure)

Jump Lunge (AMRAP)



(3 sets, 15 reps) Barbell Bridge

(3 sets, 21’s)-Superset with- Reverse Bent-Knee

Hyperextension (3 sets, 15 reps)cardio:

Walk on a treadmill at an incline or use a stair stepper at RPE 6 to 7.abs:

Decline Crunch (3 sets, 20 reps)



back and biceps:Tri-Set: Standing Cable Pull


EZ-Bar Curl (3 sets, 12-15 reps)

Medicine-Ball Speed Curl (3 sets, 20-30 reps)

Tri-Set: Dumbbell Row


Alternating Dumbbell Curl (3 sets, 15 reps each arm)

EZ-Bar Bent-Over Row (3 sets, 15 reps)

Plank Dumbbell Row* (3 sets, 12-15 reps each side, then 2 sets to failure)*Challenger: On your last set, finish your reps, then rest 10 seconds. Then continue to do more reps to failure. Repeat that once more.


Do eight intervals at 40 seconds. Recover 60 to 90 seconds.

days



week 3



RPE = Rate of

Perceived Exertion

21’s format = Seven partials on the upper motion,

seven on the lower and seven

full range


Dumbbell Front Raise (3 sets, 15 reps)


(3 sets, 15 reps) Alternating Front Raise/

Lateral Raise Burnout (AMRAP)

Standing Overhead Press (3 sets, 15 reps)


(3 sets, 15 reps) Alternating Press/Row

Burnout (AMRAP)

Incline Dumbbell Press (3 sets, 15 reps)


(3 sets, 15 reps) Alternating Press/Flye

Burnout (AMRAP) Dumbbell Skullcrusher

(3 sets, 15 reps)-Superset with- Standing Dumbbell

Overhead Extension (3 sets, 15 reps)

Bench-Dip Burnout (AMRAP)HIIT:Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.

Do 10 intervals at 40 seconds. Recover 60 to 90 seconds.


(3 sets, 15-20 reps) -Superset with- Dumbbell Goblet Squat

(3 sets, 10-15 reps) Air Squat Burnout

(AMRAP) Bulgarian Split Squat

(3 sets, 10-12 reps each leg) -Superset with- Plyometric Bulgarian

Split Squat (3 sets, 15 reps or to failure)

Jump Lunge (AMRAP)



(3 sets, 15 reps) Barbell Bridge

(3 sets, 21’s)-Superset with- Reverse Bent-Knee

Hyperextension (3 sets, 15 reps)cardio:

Walk on a treadmill at an incline or use a stair stepper at RPE 6 to 7.abs:

Decline Crunch (3 sets, 20 reps)



lower body + cardio

off or Amanda’s better-booty

workout (optional)

offAmanda’s better-booty

workout


back and biceps + HIIT

lower body + abs + cardio

lower body:Tri-Set: Wide-Stance Stiff-


Narrow-Stance Stiff-Legged Deadlift (3 sets, 15 reps)

Mountain Climber (AMRAP)

Tri-Set: Stability-Ball

Hamstring Curl (3 sets, 15 reps)

Stability-Ball Hip Thrust (3 sets, 15 reps)

Reverse Hyperextension with Stability Ball (3 sets, 15 reps)

Band Kickback Burnout (1 set, 50-100 per leg)


at an incline or Spin at RPE 6 to 7 for 45 minutes.

Warm up with calisthenics and dynamic stretching for five to 10 minutes. Do 25 reps of each move in a set, and go through each set three times. Rest 30 seconds between moves and one minute between sets. Superset your hip thrusts and finish with walking lunges to failure.set 1:



(12 front, 12 back per leg) Speedskater Mountain Climber

set 3: Wide-Stance

Hip Thrust-Superset with- Narrow-Stance

Hip Thrust Tuck Jump Walking Lunge Finisher: Walking

Lunge (to failure)

days



week 4



RPE = Rate of

Perceived Exertion

back and biceps:Tri-Set: Standing Cable Pull


EZ-Bar Curl (3 sets, 12-15 reps)

Medicine-Ball Speed Curl (3 sets, 20-30 reps)

Tri-Set: Dumbbell Row


Alternating Dumbbell Curl (3 sets, 15 reps each arm)

EZ-Bar Bent-Over Row (3 sets, 15 reps)

Plank Dumbbell Row* (3 sets, 12-15 reps each side, then 2 sets to failure)*Challenger: On your last set, finish your reps, then rest 10 seconds. Then continue to do more reps to failure. Repeat that once more.


Do 10 intervals at 40 seconds. Recover 60 to 90 seconds.

21’s format = Seven partials on the upper motion,

seven on the lower and seven

full range

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eam amanda oundation - Wistia: Video Hosting for Business · PDF fileminutes of calisthenics and dynamic stretching. Do 10 reps of each minutes between ... Weighted Hip Thrust (3 sets,