WARM UP
CIRCUIT 1: (2 ROUNDS
1.) ISOMETRIC BICEP HOLD SQUAT
2.) 1DB GOOD MORNINGS
3.) STATIC PLANKS
CIRCUIT 2: (2 ROUNDS)
1.) DEADLIFTS
2.) 1DB ROW
3.) WALL SIT
COOL DOWN
Up Next in ALL
-
LIFT18 TOTAL BODY STRENGTH DAY 11
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) PUSH UP TO ROW (OPT UP/DOWN)
2.) OVERHEAD TRICEP
3.) PRONE CHEST FLYSCIRCUIT 2: (2 ROUNDS)
1.) BICEP CURL TO THUMBS UP LAT. RAISES
2.) ALT CURTSY LUNGE
3.) PLANK SHOULDER TAPS
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 10
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) ALT FRONT RAISE
3.) SUPINE TRICEP EXTENTIONCIRCUIT 2: (2 ROUNDS)
1.) ALT DB PICK UP
2.) R/L HALOS
3.) SIT UP SLAMS
COOL DOWN -
30 Minute 20 Day STEP BY STEP- DAY 17
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 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 ...
