5 day workout routine by Siera Capesius

What Is Your Workout Routine?

A very common question I am asked is, “What is your workout routine?” Well, I have a 5-day work routine with two rest days throughout the week. My main fitness goals are to maintain my muscle while still having a lower body fat percentage. I lift to improve and maintain my lower body tone two times a week, followed by one upper body workout. My cardio consists of circuit training and cycling. These exercises are what my body responds best to and they fit my fitness goals.


Siera's 5-Day Workout Routine

Day 1 - Leg Day

  • 5 Minute Warm up with Bands
  • Heavy Barbell Hip Thrusts - 4 sets, 6-10 reps
  • Sumo Deadlifts - 3 sets, 6 reps
  • Cable Side Lunge - 3 sets, 10 reps each leg
  • Disk Lunges - 2 sets, 10 reps each leg
  • Barbell Good Mornings - 3 sets, 12 reps
TRX Plyometric Burn Out
  • 1 Minute Jump Squats
  • 1 Minute Lunge Jumps

Day 2 - Full Upper Body Weight Lifting

  • 5 Minute TRX Warm Up
  • Lat Pull Down - 4 sets, 12 reps
  • (Super Set) Dumbbell Shoulder Press - 4 sets, 10 reps
  • Barbell Rows - 3 sets, 10 reps
  • Cable Bicep Curl - 3 sets, 10 reps
  • Cable Lateral Raise - 4 sets, 10 reps
  • Barbell Skull Crusher - 3 sets, 15 reps
  • Cable Straight Arm Pull Down - 3 sets, 12 reps
  • TRX Pull Up - 1 set, 1 minute

Day 3 - Full Body Circuits

  • 2 Minute Warm Up on Ski-Erg Machine
Each Circuit 3 Times for 45 seconds.
  • Circuit 1:
  1. TRX Push Up
  2. One Arm Dumbbell Clean and Press
  3. Sand Bag Burpee
  • Circuit 2:
  1. Kettle Bell Swing
  2. Sled Push
  3. TRX Mountain Climbers
  • Circuit 3:
  1. 1 Minute Rower
  2. Dumbbell Squat to Press
  3. Jumping Jacks
  • Circuit 4:
  1. Bosu Plank Feet Out/In
  2. Ski-Erg
  3. Push Ups

Day 4 - Rest Day

Day 5 - Glute Focused Weight Lifting

  • Double Pulse Barbell Squats - 4 sets, 12/10/8/6 reps increase in weight
  • Cable Kick Backs - 3 sets, 12 reps
  • (Super Set) Outer Thigh Machine - 3 sets, 20 reps
  • Barbell Stiff Leg Deadlift - 2 sets, 15 reps
  • Single Leg Bumper Plate Hip Raise - 3 sets, 10 reps
  • Heavy Resistance Band Glute Kick Back - 3 sets, 10 reps
  • Heavy Resistance Band Wall Hip Raise - 3 sets, 20 reps

Day 6 - Cycling

  • Peloton Bike or 45 Minute Ride

Day 7 - Rest Day

In addition to a consistent 5-day workout routine, I get the most out of my workouts and speed up my results with iSatori sports supplements.

By Siera Capesius, B.Sc. Human Nutrition, Dietetics
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