Top Knot Training
Women's Training, Strength & Conditioning, WeightliftingHeavy lifting, accessory work, and HIIT circuits.
2 Active Recovery Days
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 5:00
Warmup Circuit A
B
Bodyweight Warmup 4 Rounds: 20 Jumping Jacks 12Walking Lunges 10 Air Squats 8 Inchworms
C
Back Squat
4 x 10
Conditioning
D
Kettlebell Circuit A
Kettlebell Circuit 5 Rounds of: 15 KB swings 12 Front rack KB lunge (each leg) 10 KB squat to high pull
E1
Plank
2 x 0:45
E2
Sit-up
2 x 0:30
E3
Bicycle Sit-Ups
2 x 0:30
F
Cool Down
1 x 7:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 7:00
B1
One arm DB incline
3 x 10
B2
Inclined Skull Crusher
3 x 10
C1
DB Lateral Raise
3 x 10
C2
Single Arm Cable Triceps Press Down
3 x 10
D
Push-Up
E1
Side Plank Crunch
3 x 30
E2
4-Way Dead Bug
3 x 30
E3
Sit-up
3 x 30
F
Cool Down
1 x 7:00
A
Yoga
1 x 15:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 7:00
Prep
B
Warmup Circuit E
4 Rounds: 20 Alternating Reverse Lunges 10 Jump Squats 20 Skaters 10 Alternating Side Lunges (no weight)
C
Deadlift
4 x 10
Circuit
D
Grab dumbbell For Time 30-20-10 Goblet Squat Butterfly Situps Calorie Row Rest 2 Minutes 10-20-30 Goblet Squat Butterfly Situps Calorie Row
E
Cool Down
1 x 7:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 7:00
B1
Lat Pulldown
3 x 10
B2
Barbell Bicep Curl
3 x 10
C
Pendlay Row
3 x 10
D1
Hammer Curl
3 x 10
D2
1-Arm DB Row
3 x 10
E
Reverse Flys
3 x 10
F1
Half Superman Hold
3 x 30
F2
Side Plank
3 x 30
F3
L Over
3 x 30
G
Cool Down
1 x 7:00
A
Cardio
1 x 20:00
