My music wasn’t picked up - choose your own and let’s get after it.
6 rounds 1 min: row, jump rope, A-run, or treadmill. x12 reverse lunges x10 seated reverse delt flies x10 KB or DB swings - can change this to a DB or KB clean x10 reverse crunches
Workout Details
15 Dips between each movement
Bench press 3 sets-10 reps
narrow grip bench press 3 sets-10 reps
Renegrade rows 3 sets-10 reps
Landmine Row 3 sets-10 with drop set
Arnold Press 3 sets- 10reps with drop set
Core
Finisher: 3 sets of push ups
No taking on my end just music and x10 rounds of: weights I used are listed next to it:
1 min: A-run, or jump rope, or jumping jacks, rower, or tread.
Immediately followed by:
x5 snatches ea side - 20 lbs
x16 high to low planks - modify with normal plank or hardstyle plank
x10 upright row - two 15's dropped to two 10's round 4
x10 biceps curls alternating two 15's dropped to two 10's round 4
Medium to heavy dumbbells for the last arm day of the block! Go a little heavier with less reps today.
Upper body, 30 minutes of work.
3 sets of each, 10 reps: Shoulder Press, Front Raises, Rear Delt Fly, Arnold Press, Lateral Raise w/partials, singe db front raises w/partials, Plank shoulder taps
Abs
Upper Body Week 3 works all the muscles of the upper body and we threw in a push up finisher
No sound - just good vibes and 10 rounds of:
x10 dumbbell cleans
x30 russian twists
x10 wide to narrow biceps curls (1 wide + 1 narrow = 2 reps)
x10 overhead triceps extensions
x1 min break between rounds.
With a cool-down stretch.
The warmup didn’t get recorded or the first 2 sets of wide grip bicep curl. So before you start the workout do: 3 walk out with push up and 10 plank on hands to elbows. Then 2 sets of 8-12 reps of wide grip curls.
Leg Day, Week 2. Single leg hip thrust, Dumbbell deadlift, single leg sit to stand, side plank to stand and a little body weight donkey kick for a bonus.
This is a quad focused lower body day. Lunges, heel raised squats and a whole lot of Bulgarian split squats. I tried to keep it under 30 minutes for the lifts. Hope you enjoy!!
Grab you medium dumbbells. Modifications given in the video. Let’s sweat!
In this session we’re focused on building strength for the upper body. There’s a short dynamic warm-up to get the blood flowing and then move into the series of controlled upper body exercises designed to challenge you while still being accessible at your own pace. Make sure you have light to moderate dumbbells, a couple sets will do and either a bench or a chair. Let’s get to it!!
Short on time?! This 12 minute Ab workout is designed to torch your core, boost stability, and define using efficient, effective movements you can do anywhere. 12 focused minutes, you’ll cycle through targeted exercises. rear hit your upper abs, lower abs, and obliques while engaging your core.
This quick workout is perfect for busy schedules and all fitness levels.
Crush your lower body with this intense leg day workout. From hip thrusts to lunges and body weight finishers; you’ll build strength with the unilateral, controlled movements. Follow along, push past your limits, and step away on legs and glutes that feel stronger than ever.