Brooke Ence’s Do-All Workout

Use this plan to become fitter and stronger working just five days a week. Rest on days six and seven.

DAY 1 

GLUTES, QUADS AND HAMSTRINGS
• Back squat 4 x 8

(SUPERSET 1)
• Dumbbell Bulgarian split squat 3 x 10
• Dumbbell staggered stance hip thrust 3 x 10

(SUPERSET 2)
• Kettlebell Romanian deadlift 3 x 10
• Dumbbell sumo squat 3 x 10

(GIANT SET)
• Dumbbell curtsy step up 3 x 8
• Stability ball hamstring curls 3 x 10
• Lying banded glute lifts 3 x 15
• Reverse duck walks 3 x 10

CONDITIONING
20 yard sled push x 10 completed every minute on the minute.

DAY 2

FULL UPPER BODY

(SUPERSET 1)
• Barbell overhead press 3 x 12,10,8
• Bent over T-raises 3 x 12

(SUPERSET 2)
• Chin-up 3 x 12,10,8
• Single arm dumbbell overhead press 3 x 12

(TRISET)
• Dumbbell incline bench press 3 x 12,10,8
• Single arm dumbbell row 3 x 12
• Lateral raise 3 x 12

CONDITIONING
Low intensity steady state cardio – 20 minutes.

DAY 3

HIGH REP GLUTE AND PLYOMETRICS

(SUPERSET 1)
• Barbell hip thrust 4 x 15
• Banded lateral walk 4 x 15

(TRISET 2)
• Single leg dumbbell Romanian deadlift 3 x 15
• Hip abductor machine 3 x 20
• Goblet squat jumps 3 x 20

(SUPERSET 2)
• Dumbbell walking lunge 3 x 20
• Bulgarian splits squat jumps 3 x 15

(TRISET 2)
• Cable pull through 3 x 20
• Elevated single leg glute bridge 3 x 10
• Cable lateral kick 3 x 15

CONDITIONING
Interval weight training for four rounds 20 goblet squats, run 400m, rest two minutes between rounds.

DAY 4

CORE WORK

(TRISET 1)
• Plank 3 x 1min
• Bicycle crunches 3 x 15
• V-ups 3 x 20

(TRISET 2)
• Wide mountain climbers 3 x 15
• Leg lifts 3 x 15
• Sit-up to press 3 x 15

(TRISET 3)
• Palo˜ press 3 x 10
• Plank toe touches 3 x 10
• L-sit 3 x 30

CONDITIONING
HIIT Sprints 4 x 100, 3 x 200, 2 x 300, 1 x 400.

DAY 5

GLUTES AND HAMS

(SUPERSET 1)
• Sumo deadlift 4 x 10
• Banded dynamic side plank to clam shell 4 x 12

(TRISET 1)
• Elevated barbell glute bridge with band abduction 3 x 10
• Lying hamstring curl machine 3 x 15
• Standing calf raise 3 x 15

(TRISET 2)
• Deficit dumbbell side lunge 3 x 10
• Single leg dumbbell Romanian deadlift 3 x 10
• Wall sit band adductions 3 x 20
• Seated frog abductions1 x 100

CONDITIONING
Interval weight training for four rounds 20 Russian kettlebell swings, row for 2 minutes, rest for 2 minutes between rounds.