Hi there, thanks for stopping by! 

Are you also always looking for an improvement in your training plan? I am! I will be changing at least one thing in my routine each month. This way i’ll keep the things I like and remove the things I don’t like. Ultimately looking for the best #supercombination of free workouts!

Not everything will change though, the amount of workouts each week will stay the same, because I think the need for super-compensation is essential! 

Want to train with me? You’ll find the schedule below. Download the pdf version, print it, and cross your workouts each week! You’ll find the total workout plan at the bottom of the page! 

Have fun!


week 21 – chillweek!

Strength – full

 

3*( 12x squat  – 24x lunge + up)

3*(12x SL bosu squat + side – 24x lunge)

3* (12x push up – 3x pull up)

3*( 12x dip – australian pull up) 

3* (12x knee raises – 10x  hip extension – 2x10x side on hip extension bench – 12x Vup on bosu – 24x russian twist 5 kg – 10x trx pike)

Cardio

endurance ride on racebike

week 20 – drillweek

Strength – legs

Hiit to invert circuit 1. – 10 min

prep to invert session – 2 * 10reps 

3* ( 15 squat – 10 good morning – 12 deadlift  )

3* ( 12 single leg with hop- 12 single leg squat bosu – 12 calf toe lifts)

3* ( 15 squat – 10 good morning – 12 deadlift  )

Cardio 1

Zwift workout

Strength – arms

Hiit to invert circuit 1. – 10 min

prep to invert session – 2 * 10reps

Nike training club – Power up

Cardio

racebike training outside!

Strength – full

 Hiit to invert circuit 1. – 10 min

prep to invert session – 2 * 10reps

Just a lil bit of abs to demolish your core 💥😅 SWIPE! ALL zee new @gymshark is dropping today including these leggings & matching shorts ‼️ All details are on my story wooohoooooo. Get your link loaded & refresh at time of launch! Thank you for those who choose to shop through my link and show support 💕😩 ILU ily ILYSM, thank you! Link in bio 1️⃣ 20 reps | plate passes! Keep tension in core throughout entire movement. Rest 30 seconds 2️⃣ 15 reps | pike up to straddle v-up! Rest 30 seconds 3️⃣ 10 reps | oblique leg lifts, having the plate helps stabilize! Rest 30 seconds 4️⃣ 15 reps | bent leg lifts! Rest 30 seconds and repeat circuit 2 more times Wearing @gymshark dreamy leggings in small, elite bra in XS. Shop link in my bio❤️ song in Stuck With Me by Tinashe #abs #absworkout #workout #workoutmotivation #circuittraining #coreworkout #gymshark #gymsharkwomen

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Cardio

endurance ride on racebike

week 18

Strength – arms

 Hiit to invert circuit 1. – 10 min

prep to invert session – 2 * 10reps

Cardio 1

Zwift workout

Strength – legs

Hiit to invert circuit 1. – 10 min

prep to invert session – 2 * 10reps

15 squat

10 good morning

10 deadlift

3 rounds

 

12 lunge with hop

12 single squat bosu

12 calf toe raises

3 rounds

 

15 squat

10 good morning

10 deadlift

3 rounds

Cardio 2

racebike training outside!

Strength – full – hiit

hiit training outside

Cardio

endurance ride on racebike