Warm Up
Repeat 2 times – 30 seconds for each move
Towel Flossing
Arm Circles
Wrist Rotations
Squat into Rotation
Day 6 Demonstration Video
Perform each superset 3 times before moving on to the next superset.
Reps are given per set order.
For example, Dumbbell Kick Back – 12, 12, 12 Reps means that each set is 12 reps.
Circuit 1
Inch Worm into Tricep Push Up – 12, 12, 12 Reps
Dumbbell Kick Back – 12, 12, 12 Reps
Circuit 2
Bench Dips – 12, 12, 12 Reps
Quadruple Jumping Jack – 12, 12, 12 Reps
Circuit 3
Bent Over Row into Tricep Kick Back – 12, 12, 12 Reps
Shoulder Get Ups – 12, 12, 12 Reps
Circuit 4
Bent Over Rear Delt Raises – 12, 12, 12 Reps
Weighted Arm Circles – 12, 12, 12 Reps
CARDIO: BIKE PYRAMID SPRINT INTERVALS
The resistance is based off of the bike scale of resistance knob. Keep in mind to turn the knob all the way to no resistance at all, then start turning the knob slightly until you feel a slight resistance, only
then will you count the recommended knob revolutions on this program to perform the cardio. Low intensity will feel like a moderate burn.
Low Intensity = fair resistance, 1-2 revolutions normal pace
High Intensity = high resistance 3-4 revolutions standing stance
WORKOUT:
Warm up for 5 minutes at Low Intensity
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
40 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
Finish the remaining time at low intensity to complete 30 minutes.
Post Workout Recovery
Foam roll and stretch