Warm Up
Repeat 2 times – 30 seconds for each move
Towel Flossing
Arm Circles
Wrist Rotations
Squat into Rotation
Day 3 Demonstration Video
Perform each superset 4 times before moving on to the next superset.
Reps are given per set order.
For example, Push Ups – 12, 12, 12, 10 Reps means that sets 1, 2, and 3 are 12 reps, and set 4 is 10 reps.
Circuit 1
Push Up – 12, 12, 12, 10 Reps
Inch Worm – 12, 12, 12, 10 Reps
Circuit 2
One Arm Row – 12, 12, 12, 10 Reps
Quadruple Weighted Jumping Jack – 12, 12, 12, 10 Reps
Circuit 3
Alternating Arnold Press – 12, 12, 12, 10 Reps
Standing Barbell Bicep Curl – 12, 12, 12, 10 Reps
Circuit 4
Renegade Row with Rotation – 12, 12, 12, 10 Reps
Concentration Curls – 12, 12, 12, 10 Reps
CARDIO: BIKE PYRAMID SPRINT INTERVALS
The resistance is based off of the bike scale of resistance knob. Keep in mind to turn the knob all the way to no resistance at all, then start turning the knob slightly until you feel a slight resistance, only
then will you count the recommended knob revolutions on this program to perform the cardio. Low intensity will feel like a moderate burn.
Low Intensity = fair resistance, 1-2 revolutions normal pace
High Intensity = high resistance 3-4 revolutions standing stance
WORKOUT:
Warm up for 5 minutes at Low Intensity
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
40 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
Finish the remaining time at low intensity to complete 30 minutes.
Post Workout Recovery
Foam roll and stretch