WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLS
CIRCUIT 2: (2 ROUNDS)
1.) UPRIGHT ROW
2.) CHEST PRESS TO LEG LOWER
3.) SIDE LYING WEIGHTED LEG LIFTS
COOL DOWN
Up Next in ALL
-
30 Minute 20 Day STEP BY STEP Stretch...
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 (2 ROUNDS)
1.) ALT DOWN DOG
2.) R CALF
3.) L CALF
4.) CHILDS POSE
5.) GROIN OPENER
6.) LONG SEATED HS BENDSCIRCUIT 2 (2 ROUNDS)
1.) PRONE TO HIP OPENER R
... -
LIFT18 TOTAL BODY STRENGTH DAY 13
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) LATERAL LUNGE
2.) ALT TRICEP KICKBACK
3.) ALT ONE ARM PICK UPCIRCUIT 2: (2 ROUNDS)
1.) GOBLET + ALT REV. LUNGE
2.) 1DB BICEP TO PRESS
3.) SUMO DEADLIFT
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 12
WARM UP
CIRCUIT 1: (2 ROUNDS
1.) ISOMETRIC BICEP HOLD SQUAT
2.) 1DB GOOD MORNINGS
3.) STATIC PLANKSCIRCUIT 2: (2 ROUNDS)
1.) DEADLIFTS
2.) 1DB ROW
3.) WALL SIT
COOL DOWN
