EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1 ( 2 ROUNDS)
1.) X8 BASIC STEP X8 JOGS
2.) THRUSTERS
3.) X8 RUNS TO R/L TOUCHDOWNS
4.) X4 BICEP X4 TRICEP
5.) CENTER RUNS ALT. LEAD R/L
6.) ABDUCTION TO EXT ROTATION
CIRCUIT 2 (2 ROUNDS)
1.) R/L TRAVELING CORNER STEP
2.) X8 PLANK JACKS TO UP DOWNS
3.) ALT STEP UP KNEE LIFT PULLS
4.) STS FROGGERS
5.) Up & OVER JOGGERS
6.) RD 1/2 R/L STEP SIDE PLANK
COOL DOWN
DISCLAIMER:
The information provided by Jamie Carbaugh & Ragamuffin Fitness is for general informational purposes only. This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk.
Up Next in ALL
-
LIFT18 TOTAL BODY STRENGTH DAY 9
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) DB SQUAT + CROSS BODY CRUNCH
2.) WEIGHTED SQUAT TO FORWARD LUNGE
3.) PLANK R/L KNEE ROTATIONSCIRCUIT 2: (2 ROUNDS)
1.) (x4) CURL TO SERVERS
2.) SIDE BEND TO LAT RAISE (L)
3.) SIDE BEND TO LAT RAISE (R)COOL DOWN
-
LIFT18 TOTAL BODY STRENGTH DAY 8
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) (x2) DB ROW TO FLY
2.) TRICEP KICKBACK
3.) FRONT CHEST PRESS + BRIDGECIRCUIT 2: (2 ROUNDS)
1.) FRONT PRESS TO SQUAT
2.) R/L REVERSE LUNGE TO KNEE LIFT
3.) PLANK ROW TO ROTATIONCOOL DOWN
-
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
