Week #2

Perform the following workout 3 times throughout the week.  Rest as needed between sets and reps. 

Warm-up and Mobility Work:

  1. 800 Meter Row or 5 Minutes of Jumping Rope
  2. Hip Circles - 10 Each Side
  3. Arm Circles - 10 Forward, 10 Backward
  4. Air-Squats 30 Reps
  5. Push-ups 30 Reps
  6. Sit-ups 30 Reps

Main Workout: 

  1. Pull-ups 3 Sets of 5-10 Reps
  2. Dumbbell or Kettlebell Shoulder Press 3 Sets of 10 Reps
  3. Chest Flys 3 Sets of 10-15 Reps
  4. Leg Press 3 Sets of 10-15 Reps
  5. Dumbbell or Kettlebell Stiff-Legged Deadlift  3 Sets of 10 Reps
  6. Calf Raises 3 Sets of 20 Reps
  7. 800 Meter Run/Walk

Note: Increase the number of reps as needed if the prescribed workout is too easy.

Weekly Workout 12/4/17

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