Week 10
1: Warm Up
Giant Set
Push Ups
Jumping Jacks
Squats
Jumping Jacks
Sit Ups
Jumping Jacks
10-20-30-20-10 (TIME THIS)
2: Superset
A: Dumbbell Clean and Press Right Arm
B: Squat Jumps
C: Dumbbell Clean and Press Left Arm
D: Squat Jumps
4x20
3: Superset
A: Dumbbell Forward Raises
B: Dumbbell Lateral Raises
C: Dumbbell Lunges
4x15
4: Superset
A: Dumbbell Straight Leg Deadlifts
B: Run in place FAST for 30 seconds
C: Dumbbell Reverse Fly
D: Run in Place FAST 45 Seconds
X5
5: Squat Holds
Squat to 1” below parallel and hold for 10 seconds
4x12
6: ABS
20 of each for 6 sets
A: Leg Raises
B: Flutter Kicks
C: Scissor Kicks
D: Crunches
Day 2
1: Warm Up
Same as Day 1 but increase all sets by 5 Reps
2: Superset
A: Dumbbell Rows
B: Close Grip Push Ups
C: Mountain Climbers
4x20
3: Superset
A: Dumbbell or Kettlebell High Pulls
B: Dumbbell Bench Press (on floor if you don’t have a bench)
C: 30 seconds of High Knees
5x10
4: Superset
A: Burpees
B: Speed Squats
C: Russian Twist
D: Scissor Kicks
E: Legs Up Toe Reaches
4x20
Day 3
1: Warm Up Same as Day 1 but beat your time
2: Superset
A: Bicep Curls
B: Tricep extension
C: Bicep Curls
D: Max rep pushups
4x20
3: Superset
A: Hammer Curls SLOW
B: Tricep Kick Backs
C: Hammer Curls FAST
D: Max rep SLOW Push Ups
5x15
4: Superset
A: Reverse Curls
B: Double Tap Close Grip Curls (Extra pump at the top)
C: Hold the lowest position of a push up for max time
4x12
5: ABS
45 Crunches
35 Russian Twist
25 Toe Reaches
15 Leg raises
X3
Week 11
Day 1
1: Warm Up
A: Jumping Jacks
B: Push Ups
C: Sit Ups
4x20
2: Squat Jumps
4x15
3: Superset
A: 30 second High Knees
B: Lunges x 10 per leg
X5 sets
4: Superset
A: Mountain Climbers x 20 per leg
B: Dumbbell Cleans x 15 per arm
X5 sets
5: Superset
A: Forward Raise
B: Lateral Raise
C: Shoulder Press
D: Calf Raises
3x20
6: Abs
Sit Ups
Bicycles
Leg Raises
4x20
Day 2
1: Warm Up
A: Jumping Jacks
B: Push Ups
C: Sit Ups
4x15
2: Superset
A: Push Ups
B: Dumbbell Rows
C: Upright Rows
5x20
3: Superset
A: Dumbbell Bench Press
B: Dumbbell Flys
C: Dumbbell or Kettlebell swings
4x15
4: 1 Minute on 1 Minute off Mountain Climbers
5: Abs
A: 30 seconds Flutter Kicks
B: 30 seconds Russian Twist
C: 30 seconds Toe Reaches
X 6
Day 3
1: Warm Up
A: Sit Up
B: Jumping Jacks
C: Mountain Climbers
D: Russian Twist
5x15
2: Superset
A: Push Ups
Max reps in 1 Minute
B: Sit Ups
Max Reps in 90 Seconds
X4
3: Superset
A: High Knees for 1 Minute
B: Leg Raises for 1 Minute
X4
4: Superset
A: Flutter Kicks for 1 Minute
B: Bicycles for 1 Minute
4
5: Burpees
30 seconds on 30 seconds off
X5
6: 6” leg holds
30 seconds on 30 seconds off
X5
Week 12
Warm up each day
45 seconds on
15 seconds off
Jumping Jacks x 8 rounds
Day 1
Warm up then
1: Massive Set
100 Squats
20 push ups
80 squats
20 push ups
60 squats
20 push ups
40 squats
20 push ups
20 squats
20 push ups
2: Superset
A: Dumbbell Rows
B: Dumbbell Bench
C: Dumbbell Lunges
5x15
3: Superset
A: Burpees
B: Dumbbell or Kettlebell Swing
C: Dumbbell chest fly
D: Dumbbell Straight Leg Deadlift
4x20
4: ABS
100 Sit Ups
20 Leg Raises
50 Sit Ups
20 Leg Raises
20 Sit ups
20 Leg Raises
Day 2
Warm Up then
1: Massive Set
A: Dumbbell Curls
B: Dumbbell Shoulder Press
C: Dumbbell Upright Rows
D: Close Grip Push Ups
E: Hammer Curls
4x20
2: Superset
A: Forward Raise
B: Lateral Raise
C: Close grip curls
5x12
3: Superset
A: Tricep Kickbacks
B: Crossover Curls
C: Tricep overhead extension
4x15
4: Abs
45 seconds on 15 seconds off of
Sit ups x 5 rounds
Leg raises x 5 rounds
Russian twist x 5 rounds
Day 3:
Warm up then
1: 10 Burpees every minute for 10 minutes
2: 20 Mountain Climbers every minute for 8 minutes
3: 30 Jumping Jacks every minute for 6 minutes
4: Max sit ups per minute – 20 second rest x5
5: Max Leg Raises per minute – 20 second rest x5
Week 13
Week13 Warm up
30 sit ups
30 jumping jacks
30 squats
X5
Day 1:
Warm up then
A: Wide stance squat
B: Push Up
C: Leg Raises
D: Mountain Climbers
E: Russian Twist
15 speed reps of each for 20 minutes
Day 2:
Warm up then
A: Close stance squats
B: Close grip push ups
C: Bicycles
D: Flutter Kicks
E: V Ups
15 speed reps of each for 20 minutes
Day 3:
Warm up then
1: Day 1 for 20 minutes
2: Day 2 for 10 minutes
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