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Boss Babe Fit Workouts

Hello February!

 

Here are this month's workouts! We are continuing to do a progressive overload model meaning, we want to do these workouts for an extended period of time. Over the span of the next 4 weeks make sure to:

 

***WE HAVE BOTH A GYM SPLIT & AN AT HOME SPLIT***

 

TRACK YOUR WORKOUTS: Write down the weights and reps you do for everything! Every week you should be increasing weight (even if only by 2.5 lbs) OR going up in rep count. You can also use an app like "Strong" to track your workouts.

PUSH yourself! Rep ranges are 8-10... HOWEVER the last 2-3 reps of each set should be a STRUGGLE.

After your warm up sets, your "working" sets are what's listed (usually 2-4 sets). Your "top" set is that first working set. It's where you're STRUGGLING to get those last couple reps and maybe need a spot! If you do it right, you should have to drop weight a little bit on following sets, still "failing" at that 8-10 range.

If you can reach 10 reps no problem, bump up the weight!

Search Youtube for any demonstrations of unknown exercises (also available on our TIKTOK)

Aim for 10k steps a day!

Get in at LEAST 1 gallon of water day!
*I use the INSPO collection 1/2 gallon water bottle (link here: http://bit.ly/h2obottleabbey CODE: ABBEY) - makes it SUPER easy to get my water in by drinking 2-3 of these a day! Plus I add in 2 scoops of hydrate to make it YUMMY)

Add in cardio 2-3 times a week based on your goals

Make sure you're eating ENOUGH to fuel those workouts.

PLAYLISTS: Check out our newest workout playlists

  • Spotify: https://open.spotify.com/user/fvkwwxrogtnhsnh7xn2yovl3y?si=uDakVRmVTEmRpVSXeCitwg
  • Soundcloud: https://soundcloud.app.goo.gl/ugin2e2a76FemZ8n6


Make sure to take progress photos once a week - good lighting & the same poses! This is to help visibly see your results.

DM me @abbbeyscottt if you need any help!

Tag me in your progress photos as you move along each week!

XOXO Abbey

**GYM SPLIT**

DAY 1 Posterior Day

Leg Press 3X12-15  

Lat Pull Downs 3 sets x8

Superset with rope pushdowns 3x15

RDL 3X10 

Glute Bridge 4x8

Reverse Peck Deck or Fly 3x15

 DAY 2 Shoulder Day:
Military Press 4x10-12
 
Seated Plate front raise 3x10
with Barbell upright row 3x15
Single Arm Lateral Raise 4x15
Tricep Dips 3xfailure

 DAY 3 REST
 
DAY 4 Back Day:
 
Barbell Row 4x8
 
Single Arm Lat Pulldown 3x12
Reverse Fly 4x12
 
Bicep hammer curls 3x15
Barbell curl with pause at the top 3x10 
 
 
DAY 5 Leg Day:
Walking Lunges 2x20 each side
 
Bulgarian Split Squats 4x8 each 
 
Seated Hamstring Curl 3x15
 
Leg Press 4x8
Standing Calf Raises 3xfailure
 
DAY 6 REST:

 

**AT HOME SPLIT**

Minimal Equipment needed: Set of DBs, Booty Band/Circle Band

Day 1: Lower Body

WALING LUNGES 3 x 20 EACH SIDE
GOBLET SQUAT 4 sets x 15
RDL 3X15
BANDED HAMSTRING CURL 3X12
BANDED CRAB WALK 1X50 EACH WAY

 

Day 2: Push

STANDING OVERHEAD TRICEP PRESS 3X12 

STANDING DB PRESS 4X8

DB FRONT RAISE 3X12

TRICEP DIPS TO FAILURE

PUSH UP TO FAILURE

Day 3: REST

 

Day 4: BACK DAY

 DB ROW SINGLE ARM 4X10 EACH SIDE

BENCH DB PULL OVER 3XFAILURE

SUPERMAN 3X15

DB CURLS 4X15

HAMMER CURLS 3X10 EACH  

Day 5: LEGS 

 

BANDED ADDUCTOR 4X15 EACH SIDE

REVERSE LUNGE 4X12

DB HIP THRUST BANDED 3X15

DB DEADLIFT 3X8

CALF RAISES 4X10 

Day 6: REST

 

 

Exercise Notes:

Cable Rope Pullovers - Create Great Tension in Lats

Seated DB OHP - Keep DB outside of shoulder-width throughout the entirety of movement to maintain tension on the delts!

Seated Single Arm Horizontal Row - Sit on side of bench opposite of lat being focused on. Drive your elbow down and to your hip.

Cross-Cable Lateral Raises - Drive cables outward.

Rope Upper Back Focused Row - Set cable slightly higher than eye level. Perform as you would a face pull, but drive your elbows more at a 45 degree angle.

Mid-Cable Flys - Set cable at height of Clavicle. Trajectory of arm motion should be from clavicle height to bottom portion of sternum. Drive biceps together

Flat BB Press - Have a spot w/ these. This is a movement we need to progress on and need to have the extra confidence there with a spotter.

DB Lateral Raises - Drive DBs out toward the wall

Seated DB Front Raises - Drive DB up to Clavicle height, and slightly inward towards midline.

Cross Cable Tricep Pushdown (Away) & (Even) - Begin Two Steps away, complete rep protocol. Stand even with cables and finish strong!

Seated Calf Raises - Drive Tibia forward, DO NOT BOUNCE.

Seated DB OHP - Drive biceps to earlobe!

Standing Calf Raises - Drive Tibia Forward, have control!

Neutral Grip Pulldown - Drive elbows to hips

Rope Pullovers - Don’t rush this movement, if you are under on the rep count so be it. But, get the utmost quality reps out of this movement!

Lying Hamstring Curl - Drive pelvis into pad, do not allow butt to come up. This will remove tension from hamstrings

BB RDLs - Set active range for movement before even touching the BB. Start with BB in the rack, do not pull this from the floor, stay in active range. Simply hinge hips and create immense tension in the hamstrings.

Seated Hamstring Curl - Adjust Back pad to where the backside of your knee joint is snug against seat pad. Then press the top pad as tight as possible against the quad. Leg pad between mid shin and ankle joint. Press yourself into the back pad as you curl the weight.








Disclaimer**

There may be risks with participating in activities mentioned for individuals in poor health or with pre-existing physical or mental health conditions. If you choose to participate with these risks, you do so of your own free will, knowingly and voluntarily assuming all risks associated with such dietary practices and activities. These risks may even also be in existence for those who are currently in good health at the present time. As with any exercise program you assume certain risks to your health and safety. Any exercise program can cause injuries. It is possible that you may become injured doing the exercises in your program, especially if they are done with incorrect form. If you choose to participate in these risks, you do so of your own free will, knowingly and voluntarily assuming all risks associated with such exercise activities. These risks may also exist for those who are currently in good health at the present time. I am not a medical doctor or nutritionist. You must consult your doctor before beginning any nutritional or exercise program. It has been made clear that Abigail Scott Lang and/or Coffee Over Cardio's entity or employees are not responsible for any injuries or health problems you may experience or even death as a result of using any services provided. I am not a licensed personal trainer or nutritionist. Follow at your own risk. No refunds once training has been sent.