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STRENGTHEN

L I S K E T W I N S

& SCULPT

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4 WEEK WORKOUT PROGRAM Strength & Sculpt Women’s Workouts

This 4-week workout program is perfect for any woman looking to lose body fat through resistance training and cardio. At the conclusion of the 4 weeks your strength WILL increase and your muscles WILL look and feel tighter! The workouts focus on strengthening the lower body muscles, with primary focus on leg and glute development, while sculpting the arms, back and shoulders.

Rest between 60-90 seconds between supersets (perform 1a. then immediately 1b. rest 60 seconds). During the circuit workouts, only rest after the circuit is complete.

Notes: . Record your workouts: reps and weight used (i.e. phone, tablet, journal).

This will allow you to push yourself the next time you complete the workout. . To push yourself, try to increase the weight each week. Be sure not to

sacrifice form for weight. . Tag us in your transformation posts on Instagram @lisketwins

#lisketwinstransformation . At the conclusion of the 4 weeks your strength WILL increase and your

muscles WILL look and feel tighter!

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 upper lower REST total body glutes + core yoga/walk REST

2 upper lower REST total body glutes + core yoga/walk REST

3 upper lower REST total body glutes + core yoga/walk REST

4 upper lower REST total body glutes + core yoga/walk REST

TAG US IN YOUR WORKOUT PICTURES @LISKETWINS

WEEK 1

DAY 1: UPPER BODY FOCUS

Exercise Warm Up Sets Working Sets 1a. Dumbbell Shoulder Press 1x12 3x12 1b. Dumbbell Lateral Raise 1x15 3x12-15 2. Lat Pulldown 1x12 3x12 3. Seated Cable Row 1x12 3x12 4. Dumbbell Bicep Curls 3x15-20 5. Triceps Overhead Extension 3x15-20 6. Hammer Rope Curls 3x15-20 7. Lying Triceps Extension 3x15-20

HIIT cardio 10-12mins Treadmill Sprints 20 sec:10 sec work: rest

DAY 2: LOWER BODY FOCUS

Exercise Warm Up Sets Working Sets 1. Barbell Back Squat 2x12 3x12 2. Romanian Deadlift 2x10 3x10 3. Walking Lunge 1x12 3x12-15 each 4. Reverse Hack Squat 1x12 3x12 5. Leg Extension 3x12-15 6. Leg Curl 3x12-15 7. Standing Calf Raise 1x20 4x25

DAY 3: TOTAL BODY + CIRCUIT

Exercise Warm Up Sets Working Sets 1. Barbell Hip Thrust 2x20 3x20 2. Dumbbell Split Squat 3x12 each 3a. Dumbbell Bench Press 1x12 3x12 3b. Dumbbell Row 1x12 3x12 4. Close Grip Pulldown 3x12-15 5. Cable Face Pull 3x12-15 6a. TRX Inverted Row 3x12 6b. TRX Knee Tucks 3x12-15

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WEEK 1

Tabata Circuit #1 Tabata Circuit #2

DAY 4: CARDIO, GLUTES & CORE Perform 20-30 mins low intensity steady state cardio (LISS) on your machine of choice (i.e. treadmill, elliptical, stair climber)

Then,

DAY 5: ACTIVE RECOVERY – YOGA/WALK Take this day to get outside and go for a walk or go to your favorite yoga class. Keep the intensity low!

Exercise 8 rounds Burpees 20 seconds Rest 10 seconds Plank Holds 20 seconds Rest 10 seconds

Exercise 8 rounds Kettlebell Swings 20 seconds Rest 10 seconds Jump Squats 20 seconds Rest 10 seconds

Core + Glutes 3 rounds Flutter Kicks 30 seconds Lying Leg Raise x12-15 Mountain Climbers x20 Glute Bridge x20 Side Lying Clam x15 each Jump Squat + Pulse x15 Reverse Lunge x12 each

#LISKEFIT

WEEK 2

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*Increase weight used from Week 1

DAY 1: UPPER BODY FOCUS Exercise Warm Up Sets Working Sets

1a. Dumbbell Shoulder Press 1x12 3x12 1b. Dumbbell Lateral Raise 1x15 3x12-15 2. Lat Pulldown 1x12 3x12 3. Seated Cable Row 1x12 3x12 4. Dumbbell Bicep Curls 3x15-20 5. Triceps Overhead Extension 3x15-20 6. Hammer Rope Curls 3x15-20 7. Lying Triceps Extension 3x15-20

HIIT cardio 10-12mins Treadmill Sprints 20 sec:10 sec work: rest

DAY 2: LOWER BODY FOCUS

Exercise Warm Up Sets Working Sets 8. Barbell Back Squat 2x12 3x12 9. Romanian Deadlift 2x10 3x10 10. Walking Lunge 1x12 3x12-15 each 11. Reverse Hack Squat 1x12 3x12 12. Leg Extension 3x12-15 13. Leg Curl 3x12-15 14. Standing Calf Raise 1x20 4x25

DAY 3: TOTAL BODY + CIRCUIT

Exercise Warm Up Sets Working Sets 3. Barbell Hip Thrust 2x20 3x20 4. Dumbbell Split Squat 3x12 each 3a. Dumbbell Bench Press 1x12 3x12 3b. Dumbbell Row 1x12 3x12 6. Close Grip Pulldown 3x12-15 7. Cable Face Pull 3x12-15 6a. TRX Inverted Row 3x12 6b. TRX Knee Tucks 3x12-15

#LISKEFIT

WEEK 2

TAG US IN YOUR WORKOUT PICTURES @LISKETWINS

Tabata Circuit #1 Tabata Circuit #2

DAY 4: CARDIO, GLUTES & CORE Perform 20-30 mins low intensity steady state cardio (LISS) on your machine of choice

Then,

DAY 5: ACTIVE RECOVERY – YOGA/WALK Take this day to get outside and go for a walk or go to your favorite yoga class. Keep the intensity low!

Exercise 8 rounds Burpees 20 seconds Rest 10 seconds Plank Holds 20 seconds Rest 10 seconds

Exercise 8 rounds Kettlebell Swings 20 seconds Rest 10 seconds Jump Squats 20 seconds Rest 10 seconds

Core + Glutes 3 rounds Flutter Kicks 30 seconds Lying Leg Raise x12-15 Mountain Climbers x20 Glute Bridge x20 Side Lying Clam x15 each Jump Squat + Pulse x15 Reverse Lunge x12 each

#LISKEFIT

WEEK 3

TAG US IN YOUR WORKOUT PICTURES @LISKETWINS

*Increase weight used from Week 2

DAY 1: UPPER BODY FOCUS Exercise Warm Up Sets Working Sets

1a. Dumbbell Shoulder Press 1x12 3x12 1b. Dumbbell Lateral Raise 1x15 3x12-15 2. Lat Pulldown 1x12 3x12 3. Seated Cable Row 1x12 3x12 4. Dumbbell Bicep Curls 3x15-20 5. Triceps Overhead Extension 3x15-20 6. Hammer Rope Curls 3x15-20 7. Lying Triceps Extension 3x15-20

HIIT cardio 10-12mins Treadmill Sprints 20 sec:10 sec work: rest

DAY 2: LOWER BODY FOCUS

Exercise Warm Up Sets Working Sets 15. Barbell Back Squat 2x12 3x12 16. Romanian Deadlift 2x10 3x10 17. Walking Lunge 1x12 3x12-15 each 18. Reverse Hack Squat 1x12 3x12 19. Leg Extension 3x12-15 20. Leg Curl 3x12-15 21. Standing Calf Raise 1x20 4x25

DAY 3: TOTAL BODY + CIRCUIT

Exercise Warm Up Sets Working Sets 5. Barbell Hip Thrust 2x20 3x20 6. Dumbbell Split Squat 3x12 each 3a. Dumbbell Bench Press 1x12 3x12 3b. Dumbbell Row 1x12 3x12 8. Close Grip Pulldown 3x12-15 9. Cable Face Pull 3x12-15 6a. TRX Inverted Row 3x12 6b. TRX Knee Tucks 3x12-15

#LISKEFIT

WEEK 3

TAG US IN YOUR WORKOUT PICTURES @LISKETWINS

Tabata Circuit #1 Tabata Circuit #2

DAY 4: CARDIO, GLUTES & CORE Perform 20-30 mins low intensity steady state cardio (LISS) on your machine of choice

Then,

DAY 5: ACTIVE RECOVERY – YOGA/WALK Take this day to get outside and go for a walk or go to your favorite yoga class. Keep the intensity low!

Exercise 8 rounds Burpees 20 seconds Rest 10 seconds Plank Holds 20 seconds Rest 10 seconds

Exercise 8 rounds Kettlebell Swings 20 seconds Rest 10 seconds Jump Squats 20 seconds Rest 10 seconds

Core + Glutes 3 rounds Flutter Kicks 30 seconds Lying Leg Raise x12-15 Mountain Climbers x20 Glute Bridge x20 Side Lying Clam x15 each Jump Squat + Pulse x15 Reverse Lunge x12 each

#LISKEFIT

WEEK 4

TAG US IN YOUR WORKOUT PICTURES @LISKETWINS

*Increase weight used from Week 3

DAY 1: UPPER BODY FOCUS Exercise Warm Up Sets Working Sets

1a. Dumbbell Shoulder Press 1x12 3x12 1b. Dumbbell Lateral Raise 1x15 3x12-15 2. Lat Pulldown 1x12 3x12 3. Seated Cable Row 1x12 3x12 4. Dumbbell Bicep Curls 3x15-20 5. Triceps Overhead Extension 3x15-20 6. Hammer Rope Curls 3x15-20 7. Lying Triceps Extension 3x15-20

HIIT cardio 10-12mins Treadmill Sprints 20 sec:10 sec work: rest

DAY 2: LOWER BODY FOCUS

Exercise Warm Up Sets Working Sets 22. Barbell Back Squat 2x12 3x12 23. Romanian Deadlift 2x10 3x10 24. Walking Lunge 1x12 3x12-15 each 25. Reverse Hack Squat 1x12 3x12 26. Leg Extension 3x12-15 27. Leg Curl 3x12-15 28. Standing Calf Raise 1x20 4x25

DAY 3: TOTAL BODY + CIRCUIT

Exercise Warm Up Sets Working Sets 7. Barbell Hip Thrust 2x20 3x20 8. Dumbbell Split Squat 3x12 each 3a. Dumbbell Bench Press 1x12 3x12 3b. Dumbbell Row 1x12 3x12 10. Close Grip Pulldown 3x12-15 11. Cable Face Pull 3x12-15 6a. TRX Inverted Row 3x12 6b. TRX Knee Tucks 3x12-15

#LISKEFIT

WEEK 4

TAG US IN YOUR WORKOUT PICTURES @LISKETWINS

Tabata Circuit #1 Tabata Circuit #2

DAY 4: CARDIO, GLUTES & CORE Perform 20-30 mins low intensity steady state cardio (LISS) on your machine of choice

Then,

DAY 5: ACTIVE RECOVERY – YOGA/WALK Take this day to get outside and go for a walk or go to your favorite yoga class. Keep the intensity low!

Exercise 8 rounds Burpees 20 seconds Rest 10 seconds Plank Holds 20 seconds Rest 10 seconds

Exercise 8 rounds Kettlebell Swings 20 seconds Rest 10 seconds Jump Squats 20 seconds Rest 10 seconds

Core + Glutes 3 rounds Flutter Kicks 30 seconds Lying Leg Raise x12-15 Mountain Climbers x20 Glute Bridge x20 Side Lying Clam x15 each Jump Squat + Pulse x15 Reverse Lunge x12 each

#LISKEFIT

TAG US IN YOUR WORKOUT PICTURES @LISKETWINS

CONGRATULATIONS! • You put in the work and completed the 4-week strength and sculpting

workout program. Now your fitness routine has ELEVATED you to thenext level.

• Now it’s time to take a week and “deload” to allow your body to recoverproperly from the rigorous resistance training and cardio you have justcompleted! Use this week to get the blood flowing to your muscles bylowering the weight you use during your workouts.

• If you liked this program and want to continue to achieve your fitnessgoals with us, stay tuned for free workouts on our Instagram!@lisketwins

#LISKEFIT

Redefine Fit$39.97

ULTIMATE GUIDE FOR A BALANCED ACTIVE LIFESTYLE

8 Week Training & Nutrition Plan

• 60 Minute Workouts 3X/Week• Tabata Training• Circuit Workouts• Resistance Training• Nutrition Hacks• Grocery Lists• Sample Meal Plans• Healthy Snack Ideas

Available at www.lisketwins.com