Week 7 Day 1

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Reverse Lunge w/ OH Reach	8 Reps Each Side	8 Reps Each Side
Standing Alternating Knee Hugs	8 Reps Each Side	8 Reps Each Side
Shinboxes	15 Reps Each Side	15 Reps Each Side
Reverse Lunges w/ Rotation	15 Reps Each Side	15 Reps Each Side

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Heels Elevated Goblet Squat	8 Reps	8 Reps	8 Reps	8 Reps
Dumbbell Jump Squats	8 Reps	8 Reps	8 Reps	8 Reps
Forward Bear Crawls	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Dumbbell Forward & Reverse Lunges	8 Reps	8 Reps	8 Reps	8 Reps
Split Jumps	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Lateral Bear Crawls	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Heels Elevated Wave Squats	40 Reps	40 Reps	40 Reps	—
Dumbbell Step Ups	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Reverse Bear Crawls	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each

Repeat moves in superset fashion (follow the sets) before finishing workout.
Give yourself 30 seconds – 1 minute of rest between.