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 – 12, 10, 8, 6 Reps means that each set 1 is 12 reps, set 2 is 10 reps, set 3 is 8 reps, and set 4 is 6 reps.
Circuit 1
Bent Over Row – 12, 10, 8, 6 Reps
Inch Worms – 12, 10, 8, 6 Reps
Circuit 2
Bench Dips – 12, 10, 8, 6 Reps
Renegade Row – 12, 10, 8, 6 Reps
Circuit 3
One Arm Row – 12, 10, 8, 6 Reps
Tricep Push Ups – 12, 10, 8, 6 Reps
Circuit 4
Bent Over Row into Tricep Kick Back – 12, 10, 8, 6 Reps
Inch Worms – 12, 10, 8, 6 Reps
CARDIO SCHEDULE: ELLIPTICAL HIIT TRAINING (30 MINUTES)
There are many different elliptical trainers. This is based on the Precor elliptical which goes up to resistance level 20. Arc trainer can go up to 40+ resistance level.
Post Workout Recovery
Foam roll and stretch