The FlipFlop Fitness Guy
General Fitness, Weightlifting, Functional Fitness, Functional Training, Other, Multi-sportThis program is designed for busy moms or just busy females who have limited time to get to the gym.
The program focuses largely on glutes, hamstrings, and quads, with a secondary focus on shoulders. However, all workouts will target the entire body.
There are 3 Full Body workouts per week and 3 cardio days per week with 1 rest day.
Workouts should take less than 90 minutes to complete.
Volume and intensity scale through the 10 week program.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Hip Thrusts
3 x 8
B
Seated Hamstring Curl
3 x 8
C
Bulgarian Split Squat - Quads
3 x 8
D
Abduction (Glute Med) - Machine
3 x 8
E
Overhead Press - Pronated - machine
3 x 8
F
Lateral Raise - Standing - Dumbbells
3 x 8
G
Pulldown - Suppinated - Cables
3 x 8
H
Row - Traps - Cables
3 x 8
A
Cardio
1 x 30:00
A
Stiffleg Deadlift
3 x 8
B
Leg Press - Glute Dominant - Plate Loaded
3 x 8
C
Kickback - Glute Med
3 x 8
D
Leg Extensions
3 x 8
E
DB Front Raise
3 x 8
F
Unilateral Lateral Raise - Cable
3 x 8
G
Pulldown - Widegrip Pronated - Cables
3 x 8
H
Pushdown - EZ Bar - Cables
3 x 8
A
Cardio
1 x 30:00
A
Glute Bridges
3 x 8
B
Leg Press - Adductor
3 x 8
C
Deadlift - Romanian - Dumbbell
3 x 8
D
Squats - Heel Elevated - Smith Machine
3 x 8
E
Overhead Press - Dumbbells
3 x 8
F
Row - Traps - Dumbbell Bench
3 x 8
G
Potty Curl
3 x 8
H
Tricep Overhead Extension - Cable
3 x 8
A
Cardio
1 x 30:00
A
Rest
