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, Standing Barbell Curl – 12, 12, 12 Reps means that each set is 12 reps.
Circuit 1
Alternating Seated Dumbbell Shoulder Press – 12, 12, 12 Reps
Standing Barbell Curl – 12, 12, 12 Reps
Circuit 2
Shoulder T Raises – 12, 12, 12 Reps
Concentration Curls – 12, 12, 12 Reps
Circuit 3
Inch Worms – 12, 12, 12 Reps
Weighted Arm Circles – 12, 12, 12 Reps
Circuit 4
Shoulder Get Ups – 12, 12, 12 Reps
Alternating Bicep Curls – 12, 12, 12 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