How To Structure Your Workout The Traditional Way

Holly Barker owns four Anytime Fitness gyms and strength trains five days a week while implementing cardiovascular activities into her daily life so she is active all week long.

“I believe that fitness will accept you no matter when or where you choose to accept it,” she says. “No matter your age, current lifestyle, your weight or what you have done in the past to neglect it, when you choose to make the change, fitness will do its best to love you back. This statement is something I live by.”

Monday: Glutes/hamstrings/abs

Warm-up

• Body weight deep squat pulse x 20

• Single leg front to back kicks x 20/side

• Switch lunge x 20

Working sets

(Superset between2 exercises – sets between 3-4 reps between 15-20)

• Wide stance goblet squat

• Glute kickback

• Weighted glute bridge from the floor

• Barbell Romanian deadlift

• Cable rope pull-through

• Hyperextensions

Tuesday: Back/chest

Warm-up

• Cable rope face pulls x 20

• Cat cow child’s pose rotation

• Seated spinal twist

• Assisted wide lat pull (eccentric, with machine or resistance around knees)

Working sets

(Superset between 2 exercises – sets between 3-4 reps between 15-20)

• Wide grip lat pulldown

• Decline barbell narrow grip chest press

• Cable cross over (hands chest height with no pain)

Wednesday: Shoulders/Abs

Warm-up

• Pike push-up x 20

• Cable rope face pulls x 20

• Arm circles x 20 each way

• Jumping jacks x 25

Working sets

(Superset between 2 exercises – sets between 3-4 reps between 15-20)

• Standing military press

• Rear delt flye

• Lateral raise

• Front raise

• Plate raise

• Landmine press

• Bent over reverse flye

• Hyperextensions

– RELATED: 5 Pull-Up Exercises To Hit Your First Rep –

Thursday: Hamstrings/Quads

Warm-up

• Body weight deep squat pulse x 20

• Single leg front to back kicks x 20/side

• Switch lunge x 20

Working sets

(Superset between 2 exercises – sets between 3-4 reps between 15-20)

• Barbell back squat

• Dumbbell step up

• Leg press

• Leg extension

• Dumbbell reverse lunge

• 20 second sprints

Friday: Arms/Abs

Warm-up

• Overhead tricep stretch x 20 seconds/side

• Across the body arm stretch x 20 seconds/side

• Resistance band straight arm pulses x 20 pulses

• Cable rope face pulls x 20

Working sets

(Superset between 2 exercises – sets between 3-4 reps between 15-20)

• Barbell bicep curl

• Barbell tricep extension low pulley biceps curl (rope)

• Burpee with push-up