The premise of this series is simple — a week’s worth of workouts.
Perhaps you’ve got a big vacation coming up in roughly seven days and want to get in a great week of training before you relax (and look your best in a bikini). Or maybe your current program is just growing stale and you need something new to reignite your training spark.
These Week to Peak routines can get you there. Choose one that looks appealing and that matches your goals and accommodates your available equipment. The workouts are challenging and fun, and they are suitable for most intermediate and advanced athletes.
Enjoy!
Episode 3: Total-Body Workouts — Focus on Glutes and Arms
Who doesn’t want great glutes and shapely arms? When these areas are well-sculpted, you can pull off just about any outfit — jeans, shorts, bikinis, tank tops — you name it. These five routines work your entire body with special attention paid to those two all-important zones. So for this week, you’ll alternate between glutes and arms with a high-intensity interval training and ab workout thrown in for good measure.
The first glute-focused day gives you a good a–kicking with bodyweight jump squats, step-ups, lunges and Romanian deadlifts, and the second uses goblet squats and a trio of isolated hip-extension movements to get the job done. To get the most out these workouts, go as heavy as possible while maintaining proper form and hitting all the prescribed rep counts.
In the first arm-focused workout, you’ll train chest, back, biceps and triceps using a moderately heavy load and working in straight sets, and in the second, you’ll train arms and shoulders with slightly higher rep counts and will superset biceps and triceps to increase intensity.
If you want to move a little more, you can do 30 to 40 minutes of steady-state cardio of your choice, such as running, walking, cardio machine, etc., on days 6 and 7.
Workout Snapshot
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