3 or 4 Rounds

8-10x Single Leg Press

Single Leg Press Help

Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position. Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis. At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee.

3 or 4 Rounds

8-10x Bulgarian Lunge

Bulgarian Lunge Help

Standing with one leg on a step with dumbbells on hips, lunge downwards until your front knee bends at 90 degree angle. Keeping your back foot on the step at all times, raise back up and repeat for desired reps.

3 or 4 Rounds

8x Walking Lunges, Heavy

Walking Lunges Help

Stand with a dumbbell in each hand. Stay upright as you step forward with the right leg, bending both knees and descending until the forward thigh is parallel to the floor. Push up and step forward with the other leg and repeat.


Do 10 steps in each leg

3 or 4 Rounds or 5

15x Barbell Bridge

Barbell Bridge Help

Sit on the ground with a loaded barbell over your legs and add a pad to the bar, now start by driving through the heels, extending your hips vertically through the bar, extend as far as possible and squeeze that contraction hard at the top, hen reverse the motion to return to the starting position.

3 or 4 Rounds

15x Cable Kick Backs

Cable Kick Back Help

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Grasping the bar for support. Contract your glutes to slowly kick the working leg back as high as it will comfortably go, squeeze your glutes for a second Now slowly bring your working leg forward until you reach the starting position.

3 or 4 Rounds

15x Abductor Machine

Abductor Machine Help

Sit on the abduction machine with your thighs parallel to the floor. Push your knees and legs outward as far as you can. Then slowly return to the starting position.

Monday & Thursday Tuesday & Fridays Wednesday
Amanda's Workout Upper Body

Cardio:30 minutes
Choose a weight so the last 3 repetitions are hard to perform
We already recorded the number of repetitions next to the exercise name. Example:20x = 20 repetitions
Number of repetitions is always a total number for both legs / arms / sides. It is easier to count this way: e.g. if it says 20 Lunges, it means that both legs are already counted in - it is 10 reps each leg.
The circuit training, (stations) workout is composed of two to six different exercises that are completed one right after the other, with little or no rest in between. You do one set of an exercise for a specified number of repetitions (or a prescribed amount of time) and then move on to the next exercise. Once you complete one set of each exercise in a circuit, you go back to the beginning of the circuit and repeat the exercises until all the sets are completed and you can move on to the next circuit of exercises.