Week #3

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

Warm-up and Mobility Work:

  1. 5 Mins of Jumping Rope or Jumping Jacks
  2. Walking Lunges - 30 Steps (15 Each Leg)
  3. Push-ups 30 Reps
  4. Sit-ups 30 Reps
  5. Pull-ups 10 Reps

Main Workout: 

  1. Seated Rows 3 Sets of 10 Reps
  2. Incline Chest Press 3 Sets of 10 Reps
  3. Double Racked Front Squats (Kettlebell or Dumbbell) 3 Sets of 8-10 Reps
  4. Low Windmills (Kettlebell or Dumbbell) 3 Sets of 10 Reps (5 Each Side)
  5. Back Extensions 3 Sets of 10 Reps
  6. 10 Mins of Jumping Rope or Jumping Jacks

Note: Increase the number of reps as needed if the prescribed workout is too easy. You can also do Jump Squats and Mountain Climbers at the end if you don't have a jump rope.

Weekly Workout 12.11

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