Week #5

Perform the following workout at least three times during the week.  Rest as needed between sets and reps. 

Warm-up and Mobility Work:

  1. 5-10 Minutes of Full-Body Joint Mobility
  2. 30 Sit-Ups and 30 Reverse Sit-Ups

Main Workout:

  1. 1 Mile Run
  2. Push-Ups 3 Sets of 10 Reps
  3. Air Squats 3 Sets of 15 Reps
  4. Bodyweight Rows 3 Sets of 10 Reps
  5. Wide Push-Ups 3 Sets of 10 Reps
  6. Glute Bridges 3 Sets of 1 Minute

Note: To make bodyweight exercises harder, try slowing your rep speed way down (5 Second Up, 5 Seconds Down) or hold the contracted portion of the exercise for 3 to 10 seconds before returning to the starting position (e.g., the bottom of the push-up position).

Weekly Workout 12.25.17

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