Warm Up
Day 1 Demonstration Video - Chest, Triceps, and Cardio
Perform 4 rounds of each circuit, adding resistance to increase intensity where desired (dumbells/kettlebells)
Rest for 30 seconds in between each set
Circuit 1
Modified Tricep Extensions – 15 Reps
Wide Grip Push Ups – 15 Reps
Close Grip Push Ups – 15 Reps
Suicides – 30 Seconds
Circuit 2
Chest Press Skull Crusher into a Glute Bridge – 15 Reps
High Plank Shuffles – 15 Reps
Bench Dips – 5x5x5
Heel Toe Touches – 30 Seconds
Circuit 3
Tricep Kick Backs – 15 Reps
Inch Worm into Bird Dogs – 15 Reps
Wall Tricep Extensions – 15 Reps
Heel Toe Touches – 30 Seconds
BONUS CARDIO: At Home
PLYO CIRCUIT: REPEAT 10 TIMES
Jump Rope – 20 Seconds
Quick Feet – 20 Seconds
Jog in Place – 20 Seconds
BONUS CARDIO: At Gym
20 MINUTES / MODERATE TO HIGH INTENSITY
Choose from the following:
Treadmill
Elliptical
Stairmaster
Spinning Bike