Workouts
Paige Spiranac’s Full Body Workout Plan
Our July cover model and professional golfer, Paige Spiranac shares her killer full body workout plan with us.
Monday
| Treadmill (walking) | 5 mins |
| Barbell squats | 5x 12 |
| Walking lunges (10/leg) | 3x 20 |
| Jump squats super-set with hamstring curls | 2x 10 |
| Reverse deadlifts with dumbbells | 3x 15 |
| Lateral dumbbell raises | 3x 12 |
| Cardio | 20 mins |
Tuesday
| Treadmill (walking) | 5 mins |
| Circuit (1 min break) | 4 |
| Jump squats | 15 |
| Pushups | 12 |
| Russian twists (25 each side) | 50 |
| Dumbbell row (10 each arm) | 20 |
| Dumbbell squat | 12 |
| Shoulder press | 1 |
| Plank | 1 min |
Wednesday (rest)
Thursday
| Stair master | 10 mins |
| Circuit (rest 1 1/2 min) | 4 |
| Dumbbell squat | 10 |
| Shoulder press | 1 |
| Walking lunges | 20 |
| Plank | 1 min |
| Jumping jacks | 15 |
| Kickbacks (10 each leg) | 20 |
| Battle rope | 30 secs |
| Box jumps | 5 |
| Russian twists (15 each side) | 30 |
Friday
| Warm up | 5 mins |
| Lat pull-down | 4x 10 |
| Single arm seated cable row | 3x 15 |
| Hip thrust | 3x 10 |
| Walking weighted lunges | 3x 20 |
| Weighted step-ups (15 each leg) | 2x 30 |
| Feet weighted sled pushes | 3x 45 |
Saturday
| Russian twists (15 each side) | 2x 30 |
| Medicine ball wall throws | 2x 15 |
| Plank | 3x 1min |
| Cardio | 45 mins |
Sunday (rest)
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