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Valerie Boyt

10/21/19

Warmup
Foam Roll Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch Hamstrings, stretch calves, stretch quads on swiss ball
​
Workout

3 sets
Bosu Ball Crunch Knee Knee x 6-8 reps
Crunches x 20 reps
Walking Lunges with broomstick x 6-10 each leg
Hip Thrusts x 15-20 with bar on hips
Rest 90 seconds and foam roll quads after first 2 sets and then stretch quads with swiss ball after 3rd set

3 Sets
One arm Dumbbell Rows x 13-15 each arm
Flat Dumbbell Flyes x 13-15 
Dumbbell Step Ups x 10-12 each leg
Rest 90 seconds and roll pecs on lacrosse ball after first set and then stretch pecs with dumbbells on flat bench after 2nd and 3rd sets

2 sets
Seated Dumbbell Hammer Curls x 8-10 each
Lying Dumbbell Tricep Extensions x 12-15
​Rest 30 seconds
10/23/19
Warmup
Foam Roll Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch Hamstrings
​
Workout

3 sets
Bosu Ball Crunch Knee Knee x 6-8 reps
Regular Crunches x 20 reps
Walking Lunges with broomstick x 8-10 each leg
Hip Thrusts x 
Rest 90 seconds and foam roll quads after first 2 sets and then stretch quads with swiss ball after 3rd set

3 Sets
One arm Dumbbell Rows x 13-15 each arm
Flat Dumbbell Flyes x 13-15 
Dumbbell Step Ups x 10-12 each leg
Rest 90 seconds and roll pecs on lacrosse ball after first set and then stretch pecs with dumbbells on flat bench after 2nd and 3rd sets
Copyright Toned 4 Life Inc 2008
  • Dallas Personal Trainer
    • Why Personal Train with Us?
    • Liz Fitness Competition
  • Personal Training Testimonials
  • Who We Are
  • Free Training
  • Exercises
    • Foam Rolling
    • Total Body
    • Core/Abs
    • Lats/Upper Back
    • Biceps
    • Calves
    • Chest
    • Forearms
    • Hamstrings
    • Shoulders
    • Thighs
    • Traps
    • Triceps
  • Personal Training Rates
    • Terms of Use
    • Safety Disclaimer
  • Blog
    • Resources
  • Articles