Gym Workouts

REFERENCE TABLE
SET How many times you will complete an exercise.

SET NUMBERS Set numbers and letters represent the exercises that go together in one
set. For example, B1, B2, and B3 should be completing before resting.
SUPERSET Doing two or more exercises one after the other with minimal to no rest in
between.
DROPSET It is essentially a technique where you perform an exercise and then drop
(reduce) the weight and continue for more reps until you reach failure.
REPS The amount of times you complete each specific exercise.
CIRCUIT A series of exercises performed in rotation with minimal rest.
HASHTAG Each workout video is demonstrated on the DNF Vimeo Workout Library. You
can easily access the videos by clicking the hashtag or using the search bar and enter the
exercise hashtag listed to view the video. You can access the videos here: https://
vimeo.com/darihananovafitness
1 1/4 REPS A typical quarter rep involves adding an additional partial rep at the bottom of
the movement. Quarter rep variations are a great way to emphasize the “bottom” portion
of a passing movement, giving the pecs an extra pump and stretch where they are utilized
the most.
Abbreviations
DB Dumbbell E/L Each leg
RB Resistance Band E/A Each arm
KB Kettlebell BB Barbell
X Amount of times a set is repeated.
DS It is essentially a technique where you perform an exercise and then drop (reduce) the
weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED
ONE SET!
AMRAP As many reps as possible - use light weight when performing this method.
CT Cotton Bands
WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY
1 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY


YOU SHOULD TRY TO DO THIS WARM UP PRIOR TO EVERY WORKOUT TO WARM UP

YOUR MUSCLES AND AVOID INJURIES. 
TIME EXERCISE HASHTAG ROUNDS

20 seconds ALTERNATING LUNGES #dnfalternatinglunges 2
20 seconds JUMP SQUATS #dnfjumpsquats 2
20 seconds HIGH KICKS #dnfhighkicks 2
20 seconds ARM CIRCLES #dnfarmcircles 2
20 seconds HIGH KNEES #dnfhighknees 2
20 seconds KICKBACKS #dnfkickbacks 2
WEEK 1 - MONDAY
GLUTES / QUADS / HAMS
VIDEO LINKS TO WORKOUT : https://vimeo.com/showcase/7339993 PASSWORD : STC
ACTIVATION BEFORE WORKOUT 
Set warm up Sets repS/TIME HASHTAG

A1 BANDED FROG PUMPS 2 AMRAP 30 SECONDS #dnfbandedfrogpumps
A2 BANDED GLUTE BRIDGES 2 AMRAP 30 SECONDS #dnfbandedglutebridge
Set Exercise Sets & reps REST TIME HASHTAG

A1 BB GLUTE BRIDGE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
(USE A DUMBBELL HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
INSTEAD OF BB) USE COTTON BANDS ABOVE 3 SECONDS
KNEES
B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

HEAVY WEIGHT GO AS LOW AS POSSIBLE
C1 BB HIPTHRUST 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfbbhipthrust

HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
USE COTTON BANDS ABOVE 3 SECONDS
KNEES
D1 DB DEFICIT 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

REVERSE LUNGES LIGHT WEIGHT SLOW AND CONTROLLED
E1 DB SUMO SQUAT 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbsumosquatintopulse

INTO PULSE LIGHT WEIGHT ALL 3 MOVEMENTS ARE 1 REP
F1 ABDUCTIONS 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfabductions

MEDIUM RESISTANCE BAND USE COTTON BANDS ABOVE
KNEES
WEEK 1 - TUESDAY
BACKS / BIS / ABS

A1 WEIGHED BACK 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfweighedbackextension
EXTENSIONS BODY WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS s
B1 V-GRIP LAT 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfvgrippulldown

PULLDOWNS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS
C1 DB REVERSE FLYS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbreverseflys

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS
D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS
E1 DB HAMMER CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbhammercurls

F1 DB CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbcurl

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 LEG RAISES AMRAP IN 45 SECS NONE MOVE TO A2 #dnflegraises
A2 3 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfdbdeadbugs
A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses
A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
WEEK 1 - WEDNESDAY
GLUTES / HAMSTRINGS

A1 CT BAND SUPINE 3 AMRAP 30 SECONDS E/L #dnfctsupineabduction
ABDUCTION

KNEES
B1 BB HIPTHRUST 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfbbhipthrust

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.
C1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts

DEADLIFTS MEDIUM WEIGHT COME DOWN SLOW AND
CONTROLLED
D1 LEG CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnflegcurls

LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES
E1 CABLE GLUTE PULL 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfcableglutepullthroughs

THROUGHS MEDIUM WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY
F1 CABLE KICKBACKS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfcablekickbacks

LIGHT WEIGHT BAND
F2 CABLE DONKEY 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfcabledonkeykicks

KICKS LIGHT WEIGHT BAND
WEEK 1 - THURSDAY
TRIS / SHOULDERS / ABS
VIDEO LINKS TO WORKOUT : https://vimeo.com/showcase/7339997 PASSWORD : STC 

A1 DB REVERSE FLYS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdbreverseflys
BODY WEIGHT
B1 DB LATERAL RAISES 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises

LIGHT WEIGHT HOLD AT TOP FOR 2 SECS
C1 DB ARNOLD PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbarnoldpress

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS
D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

SECS
E1 DB OVERHEAD TRICEP 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdboverheadtricepextensio

EXTENSION MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2 n
SECS
F1 DIPS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT

A1 3 V UPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfvups
A2 3 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfshouldertaps
A3 3 BICYCLES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbicycles
A4 3 BALL PASSES HOLD 60 SECS REST 90 SECONDS #dnfballpasses

THEN START A1
AGAIN
WEEK 1 - FRIDAY
GLUTES FOCUS

A1 CT BAND SEATED 3 AMRAP 30 SECONDS #dnfctbandseatedabducti
ABDUCTIONS ons
A3 BANDED FIRE HYDRANTS 3 AMRAP 30 SECONDS E/L #dnfbandedglutebridge

KNEES

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS
D1 DB SINGLE LEG HIP 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsingleleghipthrust
THRUSTS LIGHT WEIGHT SLOW AND CONTROLLED
E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

LIGHT WEIGHT
WEEK 1 - SATURDAY
HITT
COMPLETE THIS CIRCUIT 4 TIMES

A1 4 LUNGE JUMPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnflungejumps
A2 4 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfjumpsquats
A3 4 LATERAL JUMPS AMRAP IN 45 SECS NONE MOVE TO A4 #dnflateraljumps
A4 4 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
WEEK 2 - MONDAY

A1 BANDED CLAMS 2 AMRAP 30 SECONDS #dnfbandedclams
A2 BANDED KICKBACKS 2 AMRAP 30 SECONDS E/L #dnfbandedkickbacks

KNEES
B1 BB SPLIT SQUAT 4 SETS OF 20 REPS E/L 60 SECONDS BETWEEN SET #dnfbbsplitsquat

LIGHT WEIGHT GO AS LOW AS POSSIBLE

KNEES
D1 LEG EXTENSIONS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnflegextensions

HOLD AT TOP 2 SECS
E1 WIDE STANCE LEG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfwidestancelegpress

PRESS HEAVY WEIGHT SLOW AND CONTROLLED

LIGHT SLOW AND CONTROLLED
HOLD AT TOP 2 SECS
WEEK 2 - TUESDAY
BACKS / BIS / ABS / HITT

A1 WIDE GRIP LAT 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfwidegriplatpulldownss
PULLDOWNS LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS
B1 UNDERHAND LAT 4 SETS OF 8 REPS 30 SECONDS BETWEEN SET #dnfunderhandlatpulldow

PULLDOWNS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS ns
C1 BB ROWS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfbbrows





A4 3 PLANKS HOLD 60 SECS NONE MOVE TO A5 #dnfplanks
A5 3 JUMP SQUATS AMRAP IN 45 SECS REST 90 SECONDS #dnfjumpsquats

THEN START A1
AGAIN
WEEK 2 - WEDNESDAY
GLUTES / HAMSTRINGS

ABDUCTIONS ons

A1 BB SUMO 4 SETS OF12 REPS 60 SECOND REST #dnfbbsumodeadlift
DEADLIFT HEAVY WEIGHT
USE COTTON BANDS ABOVE
KNEES

C1 BB GLUTE BRIDGE 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

E1 CABLE GLUTE PULL 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfcableglutepullthroughs

THROUGHS MEDIUM WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

MEDIUM WEIGHT
WEEK 2 - THURSDAY

A1 CABLE FACE PULLS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfcablefacepulls
BODY WEIGHT


SECS

SECS
E1 DB SKULL CRUSHERS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbskullcrushers

SECS
F1 DIPS 3 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT

A1 3 TOE TOUCHES AMRAP IN 45 SECS NONE MOVE TO A2 #dnftoetouches
A3 3 BICYCLES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbicycles

THEN START A1
AGAIN
WEEK 2 - FRIDAY
GLUTES FOCUS

ABDUCTIONS ons

KNEES

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

DESCENDING SLOWLY
F1 CABLE KICKBACKS 4 SETS OF 25 REPS 30 SECONDS BETWEEN SET #dnfcablekickbacks

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS
WEEK 2 - SATURDAY
HITT

A5 4 RUSSIAN TWISTS AMRAP IN 45 SECS REST 90 SECONDS #dnfrussiantwists

THEN START A1
AGAIN
WEEK 3 - MONDAY

A1 BANDED CLAMS 2 AMRAP 30 SECONDS #dnfbandedclams
A2 BANDED LATERAL WALKS 2 AMRAP 30 SECONDS E/L #dnfbandedlateralwalks

KNEES
B1 BB SPLIT SQUAT 4 SETS OF 20 REPS E/L 60 SECONDS BETWEEN SET #dnfbbsplitsquat

LIGHT WEIGHT GO AS LOW AS POSSIBLE

USE COTTON BAND ABOVE 3 SECONDS
ANKLES

HOLD AT TOP 2 SECS
E1 WIDE STANCE LEG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfwidestancelegpress

PRESS HEAVY WEIGHT SLOW AND CONTROLLED

HOLD AT TOP 2 SECS
G1 KB SUMO DL 4 SETS OF 20 REPS 4 SETS OF 20 REPS #dnfkbsumodl

LIGHT WEIGHT LIGHT WEIGHT
WEEK 3 - TUESDAY

A1 WIDE GRIP LAT 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfwidegriplatpulldownss
PULLDOWNS LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS

C1 SEATED CABLE ROWS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfseatedcablerows

HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS




A2 3 BICYCLES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfdbdeadbugs
A5 3 TOE TOUCHES AMRAP IN 45 SECS REST 90 SECONDS #dnftoetouches

THEN START A1
AGAIN
WEEK 3 - WEDNESDAY
GLUTES / HAMSTRINGS

A1 BANDED DONKEY KICKS 3 AMRAP 30 SECONDS E/L #bandeddonkeykicks

A1 BB SUMO SQUAT 4 SETS OF12 REPS 60 SECOND REST #dnfbbsumosquat
HEAVY WEIGHT MAKE SURE TO HIT 90 DEGREE
USE COTTON BANDS ABOVE ANGLE
KNEES


3 SECONDS

E1 DB CURTSY LUNGE 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbcurtsylunge

MEDIUM WEIGHT MAKE SURE TO DECEND
SLOWLY

MEDIUM WEIGHT
WEEK 3 - THURSDAY

A1 DB REVERSE FLYS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbreverseflys


MEDIUM WEIGHT HOLD &AT BOTTOM FOR 2 SECS

SECS
E1 DB SKULL CRUSHERS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbskullcrushers

SECS
F1 CABLE TRICEP 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfcabletriceppulldowns

PULLDOWNS MEDIUM WEIGHT HOLD & SQUEEZE AT BOTTOM
FOR 2 SECS
G1 DIPS 3 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT

A1 3 TOE TOUCHES AMRAP IN 45 SECS NONE MOVE TO A2 #dnftoetouches

THEN START A1
AGAIN
WEEK 3 - FRIDAY
GLUTES FOCUS

ABDUCTIONS ons
A2 BANDED FIRE HYDRANTS 3 AMRAP 30 SECONDS E/L #dnfbandedfirehydrants

KNEES

C1 DB DEFICIT 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

REVERSE LUNGES MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

DESCENDING SLOWLY
F1 CABLE KICKBACKS 4 SETS OF 25 REPS NO REST MOVE TO F2 #dnfcablekickbacks

LIGHT WEIGHT
F2 CABLE DONKEY 4 SETS OF 25 REPS REST 60 SECONDS AFTER #dnfcabledonkeykicks

KICKS LIGHT WEIGHT COMPLETING F1 & F2
WEEK 3 - SATURDAY
HITT

A5 4 CRAB WALKS AMRAP IN 45 SECS REST 90 SECONDS #dnfcrabwalks

THEN START A1
AGAIN
OR you can do stairs / sprints for 15 minutes.  

WEEK 4 - MONDAY

A1 BANDED LATERAL WALKS 2 AMRAP 30 SECONDS #dnfbandedlateralwalks
A2 CT BAND SEATED 2 AMRAP 30 SECONDS E/L #dnfctbandseatedabducti

ABDUCTIONS ons

KNEES

X BODY WEIGHT HEAVY WEIGHT GO AS LOW AS POSSIBLE
SPLIT SQUAT FOLLOWED BY 4 REPS BODY DO 12 REPS WITH THE DBS
WEIGHT THEN DROP WEIGHTS AND
FINISH 4-6 REPS WITH BODY
WEIGHT

KNEES
D1 DB WALKING 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbwalkinglunges

LUNGES LIGHT WEIGHT SLOW AND CONTROLLED
HOLD AT TOP 2 SECS
E1 JUMP SQUATS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfjumpsquats

HEAVY WEIGHT SLOW AND CONTROLLED

HOLD AT TOP 2 SECS
WEEK 4 - TUESDAY

A1 RENEGADE ROWS 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfrenegaderows

C1 SEATED CABLE ROWS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfseatedcablerows





A2 3 PLANK IN & OUTS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfplankinandouts

THEN START A1
AGAIN
WEEK 4 - WEDNESDAY
GLUTES / HAMSTRINGS

A2 BANDED REVERSE 3 AMRAP 30 SECONDS E/L #dnfbandedreverselunge

LUNGE KICKBACKS kickbacks

A1 BB SUMO SQUAT 4 SETS OF12 REPS 60 SECOND REST #dnfbbsumosquat
HEAVY WEIGHT MAKE SURE TO HIT 90 DEGREE
KNEES


3 SECONDS

E1 DB ROMANIAN 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts

DEADLIFTS MEDIUM WEIGHT MAKE SURE TO DECEND
SLOWLY

MEDIUM WEIGHT
WEEK 4 - THURSDAY

A1 CABLE LATERAL RAISES 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfcablelateralraises
B1 CABLE FACE PULLS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcablefacepulls


D1 CABLE TRICEP 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfcabletrikickbacks

KICKBACKS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS
E1 CABLE OVERHEAD 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfcableoverheadtricepextens

TRICEP EXTENSION MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2 ion
SECS

FOR 2 SECS

BODY WEIGHT

A3 3 RUSSIAN TWISTS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfrussiantwists

THEN START A1
AGAIN
WEEK 4 - FRIDAY
GLUTES FOCUS

ABDUCTIONS ons
A2 CT BAND HIP THRUSTS 3 AMRAP 30 SECONDS #dnfctbandhipthrusts

A1 BANDED GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
(USE A DUMBBELL USE COTTON BANDS ABOVE 3 SECONDS
INSTEAD OF BB) KNEES
B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
C1 CT BAND 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfctdbabductionintosquat

ABDUCTION INTO MEDIUM WEIGHT SLOW AND CONTROLLED
DB SQUAT

DESCENDING SLOWLY
F1 BANDED FIRE 4 SETS OF 25 REPS NO REST MOVE TO F2 #dnfbandedfirehydrants

HYDRANTS LIGHT WEIGHT
F2 CT BAND DB HIP 4 SETS OF 25 REPS 60 SECONDS BETWEEN SET F1 & #dnfctbanddbthrust

THRUSTS LIGHT WEIGHT F2
WEEK 4 - SATURDAY
HITT

A4 4 PLANK IN & OUTS HOLD 60 SECS NONE MOVE TO A5 #dnfplankinandouts
A5 4 BICYCLES AMRAP IN 45 SECS REST 90 SECONDS #dnfbicycles

THEN START A1
AGAIN
WEEK 5 - MONDAY

A1 BANDED RAINBOWS 2 AMRAP 30 SECONDS E/L #dnfrainbows
A2 BANDED CLAMS 2 AMRAP 30 SECONDS E/L #dnfbandedclams

A1 1 & 1/4 BB GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGE HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR

X BODY WEIGHT HEAVY WEIGHT GO AS LOW AS POSSIBLE
SPLIT SQUAT FOLLOWED BY 4 REPS BODY DO 12 REPS WITH THE DBS
WEIGHT THEN DROP WEIGHTS AND
FINISH 4-6 REPS WITH BODY
WEIGHT

KNEES WEIGHT USED SHOULD BE HEAVIER
THAN LAST WEEK

HOLD AT TOP 2 SECS
E1 LEG CURLS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnflegcurls

HEAVY WEIGHT SLOW AND CONTROLLED
F1 DB GOBLET 4 SETS OF 25 REPS 30 SECONDS BETWEEN SET #dnfdbgobletsquat

SQUATS LIGHT SLOW AND CONTROLLED
HOLD AT BOTTOM 2 SECS
WEEK 5 - TUESDAY

A1 ASSISTED NEUTRAL 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfassistedneutralgrippul
GRIP PULL UPS BODY WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS lups
B1 STRAIGHT ARM LAT 4 SETS OF 8 REPS 30 SECONDS BETWEEN SET #dnfstraightarmlatpulldow

PULLDOWN HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS ns
C1 CABLE FACE PULLS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcablefacepulls





A4 3 V UPS HOLD 60 SECS NONE MOVE TO A5 #dnfvups
A5 3 AB CROSS OVERS AMRAP IN 45 SECS REST 90 SECONDS #dnfabcrossovers

THEN START A1
AGAIN
WEEK 5 - WEDNESDAY
GLUTES / HAMSTRINGS

A2 BANDED GLUTE BRIDGE 3 AMRAP 30 SECONDS E/L #dnfbandedglutebridge

A1 BB SUMO 4 SETS OF 6 REPS 60 SECOND REST #dnfbbsumodeadlift
DEADLIFT HEAVY WEIGHT MAKE SURE TO HIT 90 DEGREE
KNEES


3 SECONDS


SLOWLY

MEDIUM WEIGHT
WEEK 5 - THURSDAY

A1 CABLE LATERAL RAISES 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfcablelateralraises
B1 DB REVERSE FLYS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbreverseflys



SECS

SECS

FOR 2 SECS

BODY WEIGHT

A4 3 TOE TOUCHES HOLD 60 SECS REST 90 SECONDS #dnftoetouches

THEN START A1
AGAIN
WEEK 5 - FRIDAY
GLUTES FOCUS

ABDUCTIONS ons
A2 BANDED GLUTE BRIDGE 3 AMRAP 30 SECONDS #dnfbandedglutebridge



DB SQUAT

DESCENDING SLOWLY
F1 BANDED FIRE 4 SETS OF 25 REPS E/L NO REST MOVE TO F2 #dnfbandedfirehydrants

HYDRANTS LIGHT WEIGHT
F2 BENCH FROG 4 SETS OF 25 REPS 60 SECONDS BETWEEN SET F1 & #dnfbenchfrogpumps

PUMPS LIGHT WEIGHT F2
WEEK 5- SATURDAY
HITT


THEN START A1
AGAIN
WEEK 6 - MONDAY

A1 BANDED REVERSE 2 AMRAP 30 SECONDS E/L #dnfbandedreverselunge
LUNGE KICKBACKS kickbacks
A2 BANDED CLAMS 2 AMRAP 30 SECONDS E/L #dnfbandedclams

A1 DB SINGLE LEG HIP 4 SETS OF 20 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsingleleghipthrust
THRUSTS LOW WEIGHT HOLD & SQUEEZE AT TOP FOR
KNEES
B1 1 & 1/4 BB GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGE HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
C1 CT BAND DB HIP 4 SETS OF 10 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
1 1/4 USE COTTON BANDS ABOVE 3 SECONDS
KNEES DO 1 REP FULL RANGE OF
MOTION THEN 1/4 REP
D1 DB SPLIT SQUAT 4 SETS OF 25 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

HOLD AT BOTTOM 2 SECS
E1 DB STEP UPS 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbstepups

F1 CT BAND BENCH 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfctbandbenchfrogpumps

FROG PUMPS MEDIUM RESISTANCE BAND USE COTTON BANDS ABOVE
KNEES
WEEK 6- TUESDAY

A1 ASSISTED WIDE GRIP 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfassistedwidegrippullu
PULLUPS BODY WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS ps
B1 ASSISTED NEUTRAL 4 SETS OF 8 REPS 30 SECONDS BETWEEN SET #dnfassistedneutralgrippul

GRIP PULL UPS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS lups
C1 CABLE FACE PULLS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcablefacepulls

D1 WEIGHED BACK 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfweighedbackextension

EXTENSIONS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2 SECS s



A1 3 SIDE PLANK AMRAP IN 45 SECS E/S NONE MOVE TO A2 #dnfsideplank
A5 3 AB CROSS OVERS AMRAP IN 45 SECS REST 90 SECONDS #dnfabcrossovers

THEN START A1
AGAIN
WEEK 6 - WEDNESDAY
GLUTES / HAMSTRINGS

A2 BANDED DONKEY KICKS 3 AMRAP 30 SECONDS E/L #bandeddonkeykicks

A1 SMITH REVERSE 4 SETS OF 6 REPS 60 SECOND REST #dnfsmithromaniandeadlift
LUNGE HEAVY WEIGHT MAKE SURE TO HIT 90 DEGREE
KNEES
B1 SMITH REVERSE 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfsmithreverselunge

LUNGE HEAVY WEIGHT GO AS LOW AS POSSIBLE

3 SECONDS


SLOWLY
F1 CABLE DONKEY 4 SETS OF 12 REPS E/L 45 SECONDS BETWEEN SET #dnfcabledonkeykicks

KICKS MEDIUM WEIGHT
WEEK 6 - THURSDAY

A1 REVERSE FLYS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfreverseflys
B1 DB ARNOLD PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbarnoldpress

C1 DB LATERAL RAISES 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises


SECS

SECS

FOR 2 SECS

BODY WEIGHT

A4 3 TOE TOUCHES HOLD 60 SECS REST 90 SECONDS #dnftoetouches

THEN START A1
AGAIN
WEEK 6 - FRIDAY

A1 BANDED KICKBACKS 3 AMRAP 30 SECONDS #dnfbandedkickbacks
A2 BANDED GLUTE BRIDGE 3 AMRAP 30 SECONDS #dnfbandedglutebridge



DB SQUAT

DESCENDING SLOWLY
F1 DB CURTSY LUNGE 4 SETS OF 25 REPS E/L NO REST MOVE TO F2 #dnfdbcurtsylunge

LIGHT WEIGHT
WEEK 6 - SATURDAY
HITT


THEN START A1
AGAIN

Gym Workouts

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REFERENCE TABLE

SET How many times you will complete an exercise.

WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY

YOU SHOULD TRY TO DO THIS WARM UP PRIOR TO EVERY WORKOUT TO WARM UP

TIME EXERCISE HASHTAG ROUNDS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A2 BANDED GLUTE BRIDGES 2 AMRAP 30 SECONDS #dnfbandedglutebridge

Set Exercise Sets & reps REST TIME HASHTAG

B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

C1 BB HIPTHRUST 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfbbhipthrust

D1 DB DEFICIT 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

E1 DB SUMO SQUAT 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbsumosquatintopulse

F1 ABDUCTIONS 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfabductions

Set Exercise Sets & reps REST TIME HASHTAG

B1 V-GRIP LAT 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfvgrippulldown

C1 DB REVERSE FLYS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbreverseflys

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

E1 DB HAMMER CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbhammercurls

F1 DB CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbcurl

Set SETS Exercise Sets & reps REST TIME HASHTAG

A2 3 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfdbdeadbugs

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

Set Exercise Sets & reps REST TIME HASHTAG

B1 BB HIPTHRUST 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfbbhipthrust

C1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts

D1 LEG CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnflegcurls

E1 CABLE GLUTE PULL 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfcableglutepullthroughs

F1 CABLE KICKBACKS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfcablekickbacks

F2 CABLE DONKEY 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfcabledonkeykicks

Set Exercise Sets & reps REST TIME HASHTAG

B1 DB LATERAL RAISES 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises

C1 DB ARNOLD PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbarnoldpress

D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

E1 DB OVERHEAD TRICEP 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdboverheadtricepextensio

F1 DIPS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

Set SETS Exercise Sets & reps REST TIME HASHTAG

A2 3 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfshouldertaps

A3 3 BICYCLES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbicycles

A4 3 BALL PASSES HOLD 60 SECS REST 90 SECONDS #dnfballpasses

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A3 BANDED FIRE HYDRANTS 3 AMRAP 30 SECONDS E/L #dnfbandedglutebridge

Set Exercise Sets & reps REST TIME HASHTAG

B1 BB HIPTHRUST 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfbbhipthrust

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

F1 ABDUCTIONS 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfabductions

Set SETS Exercise Sets & reps REST TIME HASHTAG

A2 4 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfjumpsquats

A3 4 LATERAL JUMPS AMRAP IN 45 SECS NONE MOVE TO A4 #dnflateraljumps

A4 4 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

ACTIVATION BEFORE WORKOUT 

ACTIVATION BEFORE WORKOUT 

ACTIVATION BEFORE WORKOUT 

ACTIVATION BEFORE WORKOUT 

ACTIVATION BEFORE WORKOUT 

ACTIVATION BEFORE WORKOUT 

ACTIVATION BEFORE WORKOUT 

ACTIVATION BEFORE WORKOUT 