WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) (x2) DB ROW TO FLY
2.) TRICEP KICKBACK
3.) FRONT CHEST PRESS + BRIDGE
CIRCUIT 2: (2 ROUNDS)
1.) FRONT PRESS TO SQUAT
2.) R/L REVERSE LUNGE TO KNEE LIFT
3.) PLANK ROW TO ROTATION
COOL DOWN
Up Next in 20 Minutes
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LIFT18 TOTAL BODY STRENGTH DAY 7
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) PUSH UPS
2.) IN & OUT BICEP CURLS
3.)WEIGHTED DEADLIFTCIRCUIT 2: (2 ROUNDS)
1.) LATERAL RAISE TO FRONT SWING
2.) R/L LATERAL SQUATS
3.) SUPINE WEIGHTED PULLOVERSCOOL DOWN
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20 Minute Stackable / Total Body / #10
5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves1.) FRONT RAISE TO LATERAL RAISE
2.) MULTI ANGLE HAMMER CURLS
3.) OVER HEAD TRICEP
4.) R/L BENT OVER SWITCH ROWS
5.) THRUSTERS -
20 Minute Stackable / Cardio / #9
5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves1.) STEP BACK LUNGE TO JUMP SQUAT
2.) KNEE UNDERS (OR CLAP SIT UPS)
3.) SQUAT 180 PIVOTS
4.) X8 SPIDER SWITCHES TO X8 JACKS
5.) X4 PUSHUP TO X8 HIGH KNEES
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