Ingrid Romero Full Workout Routine:
MONDAY
Legs (heavy) and 30 min on Stair-mill with sprinting intervals
- Squats 4×10
- Step ups with dumbbells 4×15
- Leg Curls 4×15
- Stationary lunges with dumbbells 4×15
- Leg Press 4×10
- Deadlifts 4×10
TUESDAY
Upper Body and abs (body weight) and 30 min running
- Pushups with rotation at the top 4×20
- Dips 4×20
- Pull-Ups (as many as I can get) 4x failure
- Leg lifts with rotation 4×20
- Crunches on stability ball with resistance 4×50
- Wood Chops 3×20
WEDNESDAY
Plyometrics and core
- Jump lunges 3×25
- Speed Skaters 3×30
- Box jumps 3×15
- Line hops 3×45 sec
- High knees and leap frogs in sand 5×1 min
- Over head throws with med ball 3×15
- Jump rope 5×1 min
- Plank (feet in bench and arms on stability ball) 3×1 min
- Side plank (each side) 3×1 min
THURSDAY
Upper body (light weight) 30 min elliptical ramp high and high intensity
- Dumbbell chest press 3×20
- Seated Row 3×20
- Shoulder press 3×20
- Dumbbell curls 3×20
- Tricep pulldowns with rope 3×20
- Lat pulldowns 3×20
- Front and Lateral Raise 2×20
- Incline Ab bench 4×50
- Roman Chair 4×25
FRIDAY
Legs (light weight high reps) 30 min stair mill
- Leg Extensions 4×25
- One Leg Squats (each leg) 4×20
- Weighted Donkey Kick 4×25
- Hack Squat 4×25
SATURDAY
Off
SUNDAY
Track workout
- Sprints 2×60 Yards
- Sprints with chute 3×40 Yards
- Stairs 6x
- High Knees 4×30
- Tuck Jumps 3×15
- Skips for height 3×15
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