Julie Lohre’s Plan featured as the latest Muscle & Fitness Hers Workout!
The road to success is paved with a good training strategy. Learn how to advance your workout regimen the right way and you’ll get the results you want. Trainer and IFBB fitness pro Julie Lohre has an all-out four-week training plan using two of the most powerful body sculptors: supersets and Tabata. “By combining Tabata training with supersets, you get an efficient workout that builds both strength and stamina,” Lohre says. The payoff? A sleek upper body and tight, defined abs, glutes, and legs. Bonus: Each workout takes only about 45 minutes. Lohre says as you progress through this training program, try to increase your weights while maintaining the reps and rest times. “Ideally you’ll want to add 5% to 10% to the weights that you are using within a four-week period.” Check out this latest Muscle & Fitness Hers Workout!
DAY 1: DELTS & ABS
Superset 1 (4 sets)
Overhead Barbell Push Press – 15 Reps
Hand to Elbow Planks – 10 Reps
Superset 2 (4 sets)
Dumbbell Full Range Lateral Raises – 10 Reps
Medicine Ball Oblique Twists – 10 Reps each side
Superset 3 (4 sets)
Upright Barbell Row – 10 Reps
Frog Crunch – 10 Reps
DAY 2: TABATA LEGS & BICEPS
Tabta training provides similar benefits to cardio workouts but allows you to max ou the “work” from a particular exercise in a short time frame. For this high-intensity interval training, perform the reps in a controlled quick manner. Go hard for 40 seconds on each leg (that’s one set), then rest for 40 seconds before starting again. For each of the below exercises, complete 5 sets of that specific exercise before moving on to the next exercise.
Exercise 1: Weighted Plie Squats
Exercise 2: Standing Glute Pulses with Ankle Theraband
Exercise 3: Bicep Barbell Curl
Exercise 4: Figure Four with Liftoff and Single Leg Squat
Exercise 5: Ballet Side Leg Raises
Exercise 6: 45 Degree Bicep Curls
DAY 3: CHEST, BACK & BUTT
Begin with a pushup warmup: Complete 50 pushups, taking breaks when you need them.
Superset 2 – (4 sets)
Incline Barbell Chest Press – 10 Reps
Ab Flutter Kick – 20 Reps
Superset 3 – (4 sets)
Strict or Assisted Pull up – 10 Reps
Full Sit up -10 Reps
Superset 4 – (4 sets)
Four Count Pushup – 10 Reps
This is a traditional pushup, just done slowly, hands chest width on floor. Take four counts to lower down to where your chest just grazes the floor, then four counts to return to full plank position.
Lying Leg Raise – 10 Reps