kara short
leg raise reverse crunch, bird dog +4 more
recomp core & cardio
recomp core & cardio
leg press, machine hip adduction +4 more
recomp lower glutes & quads
recomp lower glutes & quads
seated single arm row, machine lat pulldown +8 more
recomp upper pull & core
recomp upper pull & core
+4 more
hip abductor machine, split stance rdl +4 more
recomp lower glutes & hamstrings
recomp lower glutes & hamstrings
cable straight bar tricep pushdown, close grip dumbbell bench press +8 more
recomp upper push
recomp upper push
+4 more
dumbbell bench press, single arm dumbbell shoulder press +4 more
push day
push day
pilates - breaststroke, pilates- side lying inner thigh leg lift +7 more
full body
full body
+3 more
alternating dumbbell lunges, kettlebell adductor dip +5 more
legs
legs
+1 more
bird dog, plank sl knee to nose kickback +6 more
core
core
+2 more
db seated overhead tricep extension, dumbbell bench press +4 more
push
push
prone cobra row, dumbbell upright row +5 more
pull
pull
+1 more
pilates - bear plank adductor squeeze, dumbbell romanian deadlift +6 more
legs
legs
+2 more
bodyweight hanging knee tuck, scissor kick +3 more
back & core
back & core
halos, cable triceps pushdown +4 more
upper body
upper body
donkey kicks, single leg romanian deadlift +6 more
back, core & legs
back, core & legs
+2 more
dumbbell seated single arm lateral raise, dumbbell pullover +2 more
upper body
upper body
banded dead bug
core
arnold press, machine single arm chest press +2 more
12 week body recomp
12 week body recomp
top movements
arnold press
Machine Single Arm Chest Press
Cable Straight Bar Tricep Pushdown
Dumbbell Single Arm Overhead Tricep Extension
dumbbell seated overhead tricep extension, dumbbell bench press +2 more
month one
month one
top movements
Dumbbell Seated Overhead Tricep Extension
Dumbbell Bench Press
Dumbbell Crunch
Single Arm Dumbbell Shoulder Press