EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1 ( 2 ROUNDS)
1.) R STEP UP L KNEE LIFT
2.) BICEP CURL TO LAT. RAISES
3.) L STEP UP R KNEE LIFT
4.) BACK FLYS
5.) V STEP
6.) PLANK SHOULDER TAPS
CIRCUIT 2 (2 ROUNDS)
1.) ALT WEIGHTED FORWARD LUNGES
2.) R STEP UP L KNEE BUTT KICK
3.) OVERHEAD TRICEP
4.) L STEP UP R KNEE BUTT KICK
5.) CHEST FLYS
6.) STATIC R/L SKATERS
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 19
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) BENT OVER ROW
2.) X2 SUMO X2 NARROW
3.) STS OVERHEAD PRESSESCIRCUIT 2: (2 ROUNDS)
1.) REVERSE FLY
2.) LATERAL LUNGE TO UPRIGHT ROW
3.) PLANK ALT SHOULDER TAPS
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 20
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) HEAVY CARRY HEEL LIFT
2.) SIDE BENDERS (20"EACH)
3.) V-SIT X2 TWIST TO PRESSCIRCUIT 2: (2 ROUNDS)
1.) CONTROLLED TRIANGLE (R)
2.) CONTROLLED TRIANGLE (L)
3.) BRIDGE + PULLOVER TO PRESS
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 18
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SINGLE LEG RDL R
2.) SINGLE LEG RDL L
3.) BICYCLE CRUNCHCIRCUIT 2: (2 ROUNDS)
1.) SQUAT TO CURL
2.) STEP BACK LUNGE TO LIFT
3.) CROSS TO NARROW BICEP CURL
COOL DOWN
