Please do 5 sets of 10 reps of the following lifts. This is an advanced workout, if you are not sure that you are able to do all of the exercises with good form, please do not attempt this workout as injury can occur. If you are advanced and able to complete the following exercises with good form, please remember to use geavy enough weights so that you are being challenged by reps 7-8.
Squats with feet close
Straight Leg Dead Lift with Feet close
Straight Leg Dead Lifts with Sumo position
There are 3 circuits today, complete each circuit 3 times. Please do 10 reps per exercise unless otherwise noted (10 per side on anything that is single leg, arm, ab, etc). You will need two sets of dumb bells ranging from 5-30lbs per hand based on your fitness level.
Squat with a Press
Bent Over Rows
Dead lifts with an Up right row
Plank (30sec-1 min)
Regular Crunches x 20
Running in Place 1 min
Forward Lunges with Bicep Curl
Hamstring Ball Curls x20
Side Plank with Hip Dip
Toe Touches x20
Butt Kicks x 1 min
Lateral Lunges with Front Raise
Tricep Skull Crushers
Elbows to Knees with a Kick out Crunches x 20
Ice Skaters x 1 min
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