Upper Body Overload Day:
21-18-15-12-9-6-3:
Push-ups
Push Press
Torp Jacks
Hovering Reaches
Equipment Needed: A Torpedo or Medium Weights
Circuit:
4 Rounds:
30 Seconds: Single Leg Glute Bridge (R)
30 Seconds: Single Leg Glute Bridge (L)
30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)
1 Minute: Sit-ups
30 Seconds: Staggered Front Squat (R)
30 Seconds: Staggered Front Squa...
Equipment Needed: A Torpedo or Medium Weights
Cardio HIIT:
Every 4:00 for 5 Rounds:
20 Swings
10 Skyscrapers
20 Power Curls
10 Burpees
- max reps: 2 Jumping Lunges + 2 Squat jumps for the remainder of 4 minutes before starting over at the top the following round
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
8 Minutes - Superset:
Forward Raise to Shoulder: 8-12 Reps
Curl and Press: 8-12 Reps
Then
8 Minutes - Superset:
Goblet Lateral Lunges: 16-20 reps (alternating sides)
Single Leg Deadlift: 8-10 reps per leg
Then
4 Rounds:
30 Seconds: Pus...
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