Warm Up
Repeat 2 times – 30 seconds for each move
Towel Flossing
Arm Circles
Wrist Rotations
Squat into Rotation
Day 3 Demonstration Video
Perform each superset 4 times before moving on to the next superset.
Reps are given per set order.
For example, Bent Over Row – 15, 12, 12, 10 Reps means that set 1 is 15 reps, sets 2 and 3 are 12 reps each, and set 4 is 10 reps.
Circuit 1
Bent Over Row – 15, 12, 12, 10 Reps
Tricep Push Ups – 15, 12, 12, 10 Reps
Circuit 2
Inch Worms – 15, 12, 12, 10 Reps
Bench Dip – 15, 12, 12, 10 Reps
Circuit 3
One Arm Row – 15, 12, 12, 10 Reps
Dumbbell Kick Backs – 15, 12, 12, 10 Reps
Circuit 4
Push Ups – 15, 12, 12, 10 Reps
Overhead Tricep Extension – 15, 12, 12, 10 Reps
CARDIO: PYRAMID SPRINT INTERVALS
Warm Up: 5 Min @ 4.0 – 6.0
Work Set #1: Sprint 1 Min @ 6.0 – 7.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #2: Sprint 2 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #3: Sprint 3 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #4: Sprint 2 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #5: Sprint 1 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Cool Down: 7 Min @ 4.0 – 6.0
Post Workout Recovery
Foam roll and stretch