Warm Up
Day 5 Demonstration Video - Shoulders, Back, and Biceps
Perform each circuit 4 times, adding resistance to increase intensity where desired (dumbells/kettlebells)
Rest for 30 seconds in between sets
Circuit 1
Alternating Grip Row – 15 Reps
Chair Get Up with “Clean” and Press – 15 Reps
Alternating Bicep Curl – 15 Reps
Weighted Jumping Jacks – 30 Seconds
Circuit 2
Alternating Renegade Row – 15 Reps
Plank Get Ups – 15 Reps
Transverse Bicep Curls – 15 Reps
Weighted Jumping Jacks – 30 Seconds
Circuit 3
Front to Side Shoulder Raises – 15 Reps
The 3-Way Bicep Curl – 5x5x5
Front Raises – 15 Reps
Weighted T Rotation Push Ups – 15 Reps
BONUS CARDIO: At Home
PLYO CIRCUIT: REPEAT 10 TIMES
Jump Rope – 60 Seconds
Quick Feet – 30 Seconds
Jog in Place – 60 Seconds
BONUS CARDIO: At Gym
20 MINUTES / MODERATE TO HIGH INTENSITY
Choose from the following:
Treadmill
Elliptical
Stairmaster
Spinning Bike