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Tissue and mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.
Tissue and Mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.
Usually an easy hike around the AZ mountains, an easy bike ride for a few miles, walking my dog on an extended walk or just shooting hoops to get some sunshine.
My cardio typically is done on days 2 - 4 - 6 and is usually in sprint or circuit training fashion lasting no more then 20-30 minutes at the max and can be as little as 8-12 minutes based on the type of workout that is completed.
Each day also starts with some foam rolling usually between 5 - 15 minutes as well as a dynamic warm up based on the movement patterns for the day.
I like to use the stability ball for variations, I always find new ways to keep challenging my abdominals.
I also use lots of cable exercises, hanging exercises, floor exercises, bench, etc...
Rep range varies a lot, sometimes 10,12,15 reps sometimes 25 to 50 reps.
I can do a circuit of exercises with 3 to 4 different variations, 10 reps of each from 4 to 8 sets! Depends on how I feel. My goal during training is the quality of the movement followed with the mental connection between the muscle that is working. I am a big believer in quality rather than quantity.
An example workout is as follows:
Fasted Cardio: Treadmill - 45mins
Barbell Squats: 10 reps x 10 sets
Leg Press (Wide foot position): 10 reps (Superset)
Barbell Walking Lunges: 20 steps x 5 sets
Stiff Leg Dead Lifts: 12 reps (Superset)
Lying Hamstring Curl: 15 reps x 5 sets
Leg Extension: 15 reps (superset)
Jump Squats: 20 reps x 5 sets
Fasted Cardio: Bike – 45mins
Shoulders & Calves
Seated Shoulder Press Machine: 10 reps x 5 Sets
Single Arm Dumbbell Arnold Press: 10 reps each arm (Dropset) x 5 sets
Standing Cable Shoulder Press: 10 reps (Superset)
Narrow Pushups: 10 reps x 5 sets
Dumbbell Lateral Raise (Dropset): 10 reps (Superset)
Cable Front Raise: 10 - 15 reps x 5 sets
Rear Delt Machine: 15 reps (Dropset) (Superset)
Seated Calf Raise Machine: 30 - 50 reps x 5 sets
Fasted Cardio: Bike – 45mins
Core + Bikram (90mins)
Abs 15 mins and Cardio: Bike – 30mins
Dips (Progressive Overload/Add weight on chain): 10 reps x 5 sets
Skull Crushers: 10 - 12 reps (Superset)
Close Grip Bench: 15 reps x 5 sets
Cable Tricep Push Down: 15 reps (Superset)
Tricep Rope Flare: 25 reps x 5 sets
Barbell Bicep Curl: 10 reps (Superset)
Cable Rope Bicep Curl: 15 reps x 5 sets
Fasted Cardio: Bike – 45mins
Back + Chest Circuit
Bent over T-Bar Row: 10 reps
Close Grip Chins: 10 reps
Seated Row: 15 reps
Underarm Grip Lat Pull Down: 10 reps
Incline Chest Press Machine: 10 reps
Cable Cross Overs: 15 Reps
Push Ups: 10 Reps
Rest 45 Seconds | Repeat 5 Times
Abs 15 mins and Cardio: Incline Treadmill – 30mins
Beach walk 45mins – soft sand.
Melissa Le Man interview: Cutandjacked.com/Melissa-Le-Man
My workout routine takes up 4 days/week – with Wednesdays and Sundays off.
This workout routine is laid out from exercise to exercise according to how I would do it.
Cardio; Cardio Speed intervals(incline on Treadmill) – 20 minutes
Lat Pulldowns - Front: 3 - 4 Sets x 8 - 12 Reps
Close Grip: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Rows: 3 - 4 Sets x 8 - 12 Reps
Cable Rows: 3 - 4 Sets x 8 - 12 Reps
Smith Machine Bench Press: - 3 - 4 Sets x 8 - 12 Reps
Machine Incline Press: 3 - 4 Sets x 8 - 12 Reps
Cable Crossovers: 3 - 4 Sets x 8 -12 Reps
Dumbbell Pullover: 3 - 4 Sets x 8 - 12 Reps
Seated Military Press: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Lat Raises: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Front Raises: 3 - 4 Sets x 8 - 12 Reps
Rear Delt Machine: 3 - 4 Sets x 8 - 12 Reps
Smith Machine Shrugs: 3 - 4 Sets x 8 - 12 Reps
Barbell Curls: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Alternating Curls: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Hammer Curls: 3 - 4 Sets x 8 - 12 Reps
Cable Curls: 3 - 4 Sets x 8 - 12 Reps
Smith Machine Close Grip Bench Press: 3 - 4 Sets x 8 - 12 Reps
Straight Bar Pushdown (on Lat Machine): 3 - 4 Sets x 8 - 12 Reps
Skull Crushers: 3 - 4 Sets x 8 - 12 Reps
Rope Pushdown (on Lat Machine): 3 - 4 Sets x 8 - 12 Reps
*I do not have feeling below the knees*
Leg Press: 3 - 4 Sets x 8 - 12 Reps
Leg Extension: 3 - 4 Sets x 8 - 12 Reps
Horizontal 1 Leg Press: 3 - 4 Sets x 8 - 12 Reps
High Pulley Crunches (Lat Pulldown): 3 - 4 Sets x 15 - 20 Reps
Machine Crunches: 3 - 4 Sets x 15 - 20 Reps
1 Arm Side High Pulley Crunches: 3 - 4 Sets x 15 - 20 Reps
Hanging Leg Raises: 3 - 4 Sets x 15 - 20 Reps
Interview with Nick Scott: cutandjacked-interview-wheelchair-bodybuilder-nick-scott
Interview with Tavi: CutAndJacked-Interview-Tavi-Castro
Morning: Abs, consisting of hanging leg raises, wood chops, and planks with 20 min cardio in the am.
Every other saturday I do a crossfit W.O.D. Consisting of compound
movements and running, jump rope etc.
Rest and eat!!!
*Super Set Deep Squats: 5 x 15
Dumbbell Walking Lunges
*Super Set Dumbbell Sumo Squats: 4 x15
Single Leg Lunges
Dumbbell Side Lunges
*Box Jumps from a Bench: 5 x 20
Super set with Back Kicks: 5 x 15
*Medicine Ball Front Chop: 5 x 25
Super set with Roundhouse Kick: 5 x 15
*Taekwondo Punch to the Chest: 4 x 50
*Super Set Jump Squats: 5 x 15
*Super Set Cable Offset Squats: 4 x15
Cable Split Squat
1 hr or more bike ride outdoors
*I do cardio 6 times per week, 3 days 30 minutes, 3 days 45 minutes. I do abs 3 to 4 times per week.
Interview with Kimberly: CutAndJacked-Interview-Kimberly-De-Jesus-Alfonso
Cardio – The amount of cardio I do will vary based on my goals. When I am in prep for competition or just trying to lean out, my cardio can range anywhere from 40-80 minutes a day, 4 - 5 days a week. When I am not in prep, I try to keep my cardio to a minimum so I can focus more on maximizing muscle gains. At that time, I typically only do around 30 minutes, 3 days a week.
Interview with Megan: Cutandjacked.com/CutAndJacked-Interview-Megan-Donnelson-Jensen
I do cardio 5 - 6 times a week on-season,
off-season I don’t do any cardio work at all.
Click to view Chris Harnell Interview with CutAndJacked.com
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