Alexandra Jara’s Workouts

Week 1-4 (Subject to Change based on your needs)

Day 1: Legs Day 3: Legs

Superset 1:

Exercise / Rep Range / Sets / Notes / Demo
Wide Stance Barbell Deadlift / 12 to 15 / 3 / Keep back straight, chest up, and bar close to legs as you go down and up. Squeeze glutes once you reach the top. /
1 Leg glute leg press / 12 to 15 / 3 / Lay on side and put feet parallel to body – use semi heavy to heavy weight.DO NOT LOCK KNEE!!! /
Crossover lunges / 15 each / 3 / Hold approx.. 10lbs dumbbell in each hand /

Superset 2:

Glute bridges with weight / 15 / 3 / Use approximately 30lbs weight. Squeeze glutes at the top. /
1 Leg lying leg curls / 15 each / 3 / 1 leg at a time. /
Ball Glute Raises / 15 / 3 / SQUEEZE!! /

Superset 3:

Ball Slams with Squats / 20 / 3 / Use 8lb medicine ball or higher. As you throw the ball down, squat. Throw ball as hard as you can. /
Side step up with kick / 10 each / 3 / Use approximately 10 lb dumbbell for exercise.. (Do not throw hands up as shown in the picture).Kick as high as you can when performing a step up. /
Good mornings / 15 / 3 / Make sure you use your glutes and hamstring to push weight back up. DO NOT USE YOUR LOWER BACK! /

Superset 4:

Leg Curl machine dropsets / 12 to 15 / 3 / Start as heavy as you can, do repetitions. Next set, drop weight and complete reps. Last set, drop weight one more time and complete reps. /
Squatted Walking Lunges / 15 / 3 / Squat then lunge one leg followed by the next= 1 rep /

Day 2: Back/Chest/Shoulders

Superset 1: Complete these exercises before moving on to the next superset.

Exercise / Rep Range / Sets / Notes / Demo
Lat Pull downs / 15 / 3 / Make sure you pull all the way down. /
Incline Dumbbell Press / 12 to 15 / 3 / Bring arms down to 90 degrees before pushing up. /
Leaning Lateral Raises / 15 / 3 / Squeeze at top. /

Superset 2:

1 arm dumbbell Row / 12 to 15 / 3 / As you bring dumbbell up, squeeze up and bring it up far enough that it is at your side before you release it down. /
Flat Flyes / 15 / 3 /
Incline Barbell Front Raises / 12 to 15 / 3 / Start with barbell below shoulders and then push barbell up at or above eye level. Make sure you keep arms straight without locking elbows. /

Superset 3:

Seated Machine Row-close grip / 15 each / 3 / Do one side at a time really engaging your back muscles as you pull back. /
Cable Flyesdropsets / 12 to 15 / 3 / Start as heavy as you can, do repetitions. Next set, drop weight and complete reps. Last set, drop weight one more time and complete reps. /
Plank 1 arm Rear DeltFlyes / 15 / 3 / Use bench as support instead of bosu ball. Engage rear delts as you pull dumbbell back. /
Assisted pull-uplls / Failure / 3 / Do assisted pullups until failure on each set. /

Superset 4:

Pilates Leg bicycle crunches / 15 / 3 / Start with feet together and then alternate bicycle crunches. /
Ball Crunches / 15 / 3 /
Straight Leg Crunches / 15 / 3 / Squeeze abs as you push up. /

Day 1: Legs

Superset 1:

Exercise / Rep Range / Sets / Notes / Demo
Close Stance Barbell Deadlifts / 12-15 / 3 / Feet together, back straight, chest up. Make sure you keep the bar close to your legs for better stability. /
Shoulder Width Leg Press / 12-15 / 3 / Feet shoulder width apart on Platform to hit quads/hamstrings /

Superset 2:

Plie Squats / 15 / 3 / Hold 50 lb dumbbell /
Smith Machine Bulgarian Split Squats / 15 each / 3 / Front knee shouldn’t go past toe; keep back straight. /

Superset 3:

Side Lunges with Weights / 12-15 each / 3 / Keep back straight as bending to the side. /
Ball leg curls / 15 / 3 / Squeeze glutes TIGHT as soon as you roll the ball towards you. /

Superset 4:

Leg extensions dropsets / 12-15 / 3 / Start as heavy as you can, do repetitions. Next set, drop weight and complete reps. Last set, drop weight one more time and complete reps. /
Barbell Squats / 12-15 / 3 / Chest up, back straight, and as you go down make sure knees are out and going down/pushing up on heels. NEVER ON TOES! /

Superset 5:

Lying Leg Curls dropsets / 12-15 / 3 / Start as heavy as you can, do repetitions. Next set, drop weight and complete reps. Last set, drop weight one more time and complete reps. /
Calf Raises / 15 / 3 / Can use machine or dumbbell /

Days 4: Biceps/Triceps/Shoulders

Superset 1:

Exercise / Rep Range / Sets / Notes / Demo
Incline bicep curls / 12 to 15 / 3 /
Bench Dip / 12 to 15 / 3 / Make you go all the way to engage triceps. /
Arnold Press / 12 to 15 / 3 / Start with dumbbells facing you and as you push up twist so that when it is all the way at the top, palms are facing away from you. /

Superset 2:

Cable Curls / 12 to 15 / 3 / Make sure elbows are as tight to your body as you pull cable towards you. /
Rope Extensions / 12 to 15 / 3 /
Lateral Raises / 15 / 3 / DO NOT LOCK ELBOWS! /

Superset 3:

Alternating curls / 12 to 15 / 3 / Make sure elbows are as tight to your body as possible when pulling dumbbell towards you. /
Tricep Kickbacks / 15 / 3 / Bend over with slight arch in back and elbows tight to your body as you push dumbells back. /
Seated Front Raises / 12 to 15 / 3 / Do not swing dumbbell as you push it up. Control it. /

Superset 4:

Oblique Side V-ins. / 15 each side / 3 / Start on one side on your buttcheek, not your hipbone and then lift legs and bring them in towards you and then push them back out. Performs 15 reps and repeat on other side. /
Ball oblique crunches / 15 each side / 3 / You can rest feet against wall for stability while one side of body is resting on the ball and then perform oblique crunch. Repeat 15 times on each side. /
Ball Hand-off / 15 / 3 /

DAY 5: H.I.I.T (High Intensity Interval Training)- 30 minutes or less

Example 1:

4 rounds:

15 kettlebell swings

10 pushups

25 squats

50 mountain climbers

Example 2:

5 rounds of:

50 squats

20 Side shuffles each leg ( try to stay as low as you can to the ground)

1 minute of planks to pushups

2 minute step ups

Example 3:

4 rounds of:

10 Tire Flips ( if available) IF NOT AVAILABLE DO 1 minute of rope slams ( either alternating or together).

20 Knee ups on pull up bar.

15 side lunges

25 medicine ball throws (as hard as you can on ground)

Example 4 (Elliptical or stairmaster- DO NOT go lower than level 13 on sprint):

1 minute Sprint

90 second Recovery

1 minute Sprint at level 14

90 second Recovery

1 minute Sprint at level 15

90 second Recovery

1 minute Sprint at level 16

90 second Recovery

1 minute Sprint at level 17-20

90 second Recovery

Repeat 3 times