Elspeth’s Sample Workout Routine

“I switch my workouts up, but generally I have 2 leg days, one upper body, one full body, and 3 HIIT sessions per week.” – Elspeth Polt

LEGS #1 – Complete each round 3X

Round 1

• Leg Press –  25X feet wide,  25X feet together
• Hamstring Curl – 15X
• Calf Raise – 25X

Round 2

• Walking Lunge – 24-30X
• Stationary Lunges – 12-15X for each leg
• Stiff Leg Deadlift – 20X

Round 3

• Hamstring Curl – 15X
• One Leg Hip Thrust – 15X for each leg
• Pistol Squat – 10X (each leg)

LEGS #2 – Complete each circuit 3X, rest 60 sec between rounds

Circuit 1

• High Knees – 30X for each leg
• Medicine Ball Burpees – 10X
• Medicine Ball Crunches – 30X

Circuit 2

• Straddle Bench Jumps – 20X
• Mountain Climbers – 50X for each leg
• Flutter Kicks – 30 sec
• Lower Leg Raises – 15X

Circuit 3

• Fast Paced Deep Body Weight Squats – 30X
• V-Ups – 15X
• Fast Paced Foot Fire – 30 sec

UPPER BODY #1

Shoulder Workout

3 sets of 15X each

• Shoulder Press
• Upright row
• Bent Over Rear Delts
• Lateral Raise
• Front Rise
• Y-Raise

Repeat 3X

• Plank Hold  – 30 sec
• Mountain Climbers  – 30 sec
• Weighted Crunch  – 25X
• Weighted Cable Crunch  – 25X

UPPER BODY #2

Back & Biceps

3 rounds

• Wide Grip Lat Pull Downs – 12X

3 round superset

• Narrow Grip Seated Cable Row – 15X
• Cable Bicep Curl – 15X

3 round superset

• Wide Grip Assisted Pull Up – 10X
• Narrow Grip Assisted Pull Up – 10X

3 round superset

• Barbell Bicep Curl – 15X
• Dumbbell Arm Row – 12-15X each

3 round superset

• Lower Back Extension on Straight Bench – 15X
• Alternating Dumbbell Hammer Curls – 15 X

HIIT – Sprints or Bleacher Runs

• Warm-Up – 5 min

8-10 round circuit

• All Out Sprint – 20 sec
• Cool Down – 5 min
• Recovery – 1 min 40 sec