Ashley Domengeaux

  • Designing schedule as needed.

  • May 20th, partner workout

    1 hour/Training Session

  • Let me know ANY modifications.

Training Routine // 3

Day: May 22

2024

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WARM UP

Treadmill: 9 minutes total (1 minute each speed)

3.0 speed

3.5

3.0

5.0

5.5

5.0

Raise to 15 incline

2.5 speed

3.0

3.5

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Body Weight Routine w/ PARTNER

partner push-ups: 5 reps

TriCep Push-ups: Reps 25 // Partner holds push up position

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LIFTING Routine

Lat Pull downs: 20 reps (10 Reps hold 3 sec pause at bottom), 65 lbs

2 hammer curls/ 1 shoulder press: 8 Reps, 20lbs

Lat Pull downs: 20 reps (10 Reps hold 3 sec pause at bottom), 65 lbs

2 hammer curls/ 1 shoulder press: 8 Reps, 20lbs

Lat Pull downs: 20 reps (10 Reps hold 3 sec pause at bottom), 80 lbs

2 hammer curls/ 1 shoulder press: 8 Reps, 25lbs

Lat Pull downs: 20 reps (10 Reps hold 3 sec pause at bottom), 80 lbs

2 hammer curls/ 1 shoulder press: 8 Reps, 25lbs

dumbbelll rows (elbow on knee): Reps 16, 45 lbs

dumbbelll rows (elbow on knee): Reps 12, 45 lbs

dumbbelll rows (elbow on knee): Reps 10, 45 lbs

skull crushers: Reps 25, 15 lbs

dumbbelll rows (elbow on knee): Reps 16, 45 lbs

dumbbelll rows (elbow on knee): Reps 12, 45 lbs

dumbbelll rows (elbow on knee): Reps 10, 45 lbs

skull crushers: Reps 25, 15 lbs

dumbbelll rows (elbow on knee): Reps 16, 45 lbs

dumbbelll rows (elbow on knee): Reps 12, 45 lbs

dumbbelll rows (elbow on knee): Reps 10, 45 lbs

skull crushers: Reps 25, 15 lbs

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COOL DOWN

Treadmill: 15 Incline

Half Mile Walk: speed is comfortable to not hold onto rails

Training Routine // 2

Day: May 20

2024

______________________

WARM UP

Treadmill: 9 minutes total (1 minute each speed)

3.0 speed

3.5

3.0

5.0

5.5

5.0

Raise to 15 incline

2.5 speed

3.0

3.5

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Cardio/Body Weight Routine

Treadmill - 15 incline // 5.0 Speed (1 Min EaCH Speed)

5.0 Speed (1 Min)

hold push up (1 MIN)

5.0 Speed (1 Min)

Push up (1 min) - (1 push up every 5 seconds for 1 min total)

5.0 Speed (1 Min)

Hold push up (1 MIN)

5.0 Speed (1 Min)

5 sqauts, 5 sqauts w/ jump (alternate for 1 min)

5.0 Speed (1 Min)

6 reverse lunges, 6 jump lunges (alt for 1 minute)

5.0 Speed (1 Min)

5 squats, 10 squats w/ jump (alt for 1 minute)

5.0 Speed (1 Min)

6 reverse lunges, 10 jump lunges (alt for 1 minute)

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Mobility Routine w/ PARTNER

30 fire hydrants while other person holds leg out to the side and lifted

30 hip / glute rotations while the other person hold leg out

30 single leg hip thrusters while other hold up phase

Plie Routine

Plie Squat w/ Dumbbells - 55lb, 60lb, 65lb, 70lb, 75lb

Plie Squat5: 5 reps 55lb dumbells

12 jump lunges holding 15lb Dumbbells

Plie Squat5: 5 reps 60lb dumbells

12 jump lunges holding 15lb Dumbbells

Plie Squat5: 5 reps 65lb dumbells

12 jump lunges holding 15lb Dumbbells

Plie Squat5: 5 reps 70lb dumbells

12 jump lunges holding 15lb Dumbbells

Plie Squat5: 5 reps 70lb dumbells

12 jump lunges holding 15lb Dumbbells

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ABDOMINAL ROUTINE w/ Partner

25 leg raises laying down on ground, PArtner holds legs UP while other is working. 2 sets of 25

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Plie Routine

(same as above, but start high to low with weights)

Plie Squat w/ Dumbbells - 55lb, 60lb, 65lb, 70lb, 75lb

Plie Squat5: 5 reps 55lb dumbells

12 jump lunges holding 15lb Dumbbells

Plie Squat5: 5 reps 60lb dumbells

12 jump lunges holding 15lb Dumbbells

Plie Squat5: 5 reps 65lb dumbells

12 jump lunges holding 15lb Dumbbells

Plie Squat5: 5 reps 70lb dumbells

12 jump lunges holding 15lb Dumbbells

Plie Squat5: 5 reps 70lb dumbells

12 jump lunges holding 15lb Dumbbells

______________________

Mobility Routine w/ PARTNER

30 fire hydrants while other person holds leg out to the side and lifted

30 hip / glute rotations while the other person hold leg out

30 single leg hip thrusters while other hold up phase

______________________

COOL DOWN

Treadmill: 15 Incline

Half Mile Walk, 4.0 speed or better (hold rails)

Training Routine // 1

Day: May 15

2024

______________________

WARM UP

Treadmill: 9 minutes total (1 minute each speed)

3.0 speed

3.5

3.0

5.0

5.5

5.0

Raise to 15 incline

2.5 speed

3.0

3.5

______________________

Dynamic Stretch

20 walking knee tucks

- 12 push ups

20 front kicks

- 12 push ups

20 side lunges

- 12 push ups

20 reverse lunges

- 12 push ups

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Lifting Routine

Single leg squats: 10/Leg (sit from bench to standing)

Lateral Raises: 8 Reps, 15lb Dumdbells

FRONT Raises: 8 Reps, 15lb Dumdbells

Seated shoulder press: 15 Reps w/15 lbs dbs

Single Leg Squats: 15ea/Leg

Lateral Raises: 12 Reps, 15lb Dumdbells

FRONT Raises: 12 Reps, 15lb Dumdbells

Seated shoulder press: 15 Reps w/15 lbs dbs

Single leg squats: 20/Leg (sit from bench to standing)

Lateral Raises: 15 Reps, 15lb Dumdbells

FRONT Raises: 15 Reps, 15lb Dumdbells

Seated shoulder press: 15 Reps w/15 lbs dbs

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Treadmill: 3 minutes (1 minute each speed)

5.5 Speed

6.5

7.0

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Combos w/ 25lb dumbbells

squats: 5 reps

squat and curl (curl on the up phase): 5 reps

front squats: 5 reps

push press (elbows inside): 5 Reps

Bench Press w/ 20lb Dumbbells: 20 reps (10 regular/ 10 rotation)

Combos w/ 25lb dumdbells

squats: 5 reps

squat and curl (curl on the up phase): 5 reps

front squats: 5 reps

push press (elbows inside): 5 Reps

Bench Press w/25lb Dumbbells: 20 reps (10 regular/ 10 rotation)

Combos w/ 30lb dumdbells

squats: 5 reps

squat and curl (curl on the up phase): 5 reps

front squats: 5 reps

push press (elbows inside): 5 Reps

Bench Press w/30lb Dumbbells: 20 reps (10 regular/ 10 w/ rotation)

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Treadmill: 3 minutes (1 minute each speed)

5.5 SPEED

6.5

7.0

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Hanging Knee Tucks: 15 reps

Dumbbell ROWS from push up position: 10 Reps, 45lb dbs

Overhead Tricep extensions: 15 Reps, 45lbs dbs

Hanging Knee Tucks: 20 reps

Dumbbell ROWS from push up position: 12 Reps, 45lb dbs

Overhead Tricep extensions: 15 Reps, 45lbs dbs

Hanging Knee Tucks: 25 reps

Dumbbell ROWS from push up position: 16 Reps, 45lb dbs

Overhead Tricep extensions: 15 Reps, 45lbs dbs

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COOL DOWN

Treadmill

15 incline: Half Mile Walk, 4.0 speed or better (hold rails)

0 incline: Half Mile Walk, 6.0 speed or better

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