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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 Sumo Squats Straight Leg Dead Lifts with Sumo position Curtsey Lunges
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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.
Circuit 1 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 Circuit 2 Forward Lunges with Bicep Curl Hamstring Ball Curls x20 Push Ups Side Plank with Hip Dip Toe Touches x20 Butt Kicks x 1 min Circuit 3 Lateral Lunges with Front Raise Lateral Raises Tricep Skull Crushers Elbows to Knees with a Kick out Crunches x 20 Starfish Crunches Ice Skaters x 1 min |
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February 2015
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