Weekly Workout #3

The focus of this week's workout is on calorie burn.  To keep the heart rate elevated we have added a set of jump squats in between each exercise. Rest as needed between sets and reps, but try to keep them short. Perform the workout two to three times this week.

Warm-up and Mobility Work:

  1. 10 - 15 Mins of Walking, Running, or Biking
  2. Hallow Body Holds - 3 Rounds of 30 Seconds
  3. Side V Sit Up - 3 Sets of 10 Reps (ES) 

Main Workout:

  1. Incline Dumbbell Press - 3 Sets of 10 Reps
  2. Jump Squats - 1 Set of 20 Reps
  3. DB or KB Overhead Press - 3 Sets of 10 Reps
  4. Jump Squats - 1 Set of 20 Reps
  5. Cable Pull Downs - 3 Sets of 10 Reps
  6. Jump Squats - 1 Set of 20 Reps
  7. Leg Press- 3 Sets of 10 Reps
  8. Jump Squats - 1 Set of 20 Reps
  9. KB or DB Straight Leg Deadlift - 3 Sets of 10 Reps
  10. Jumping Squats - 3 Sets of 20 Reps
  11. Isometric Bicep Curls - 3 Sets of 1 Minute
  12. Isometric Tricep Extension - 3 Sets of 1 Minute

Note: Drink plenty of water before, during, and after your workout. 

Weekly Workout #3

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