W8D1

W8D1

WEEK 8: Day 1

WORKOUT: UPPER BODY

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WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

WORKOUT:
Circuit A - 5 Rounds / 5,10,15,20,25

  • BB Bench Press - 3 x 10
  • DB Incline Chest Press - 3 x 12
  • BB Bent Over Row - 3 x 10
  • Lat Pulldown - 3 x 12
  • Standing Overhead BB Press - 3 x 10
  • DB Lateral Raise - 3 x 12

 

SUPERSET: 3 Rounds

  • DB Concentration Curl - 15/arm
  • DB Single Arm Overhead Tricep Extension - 15/arm

 

CORE: 10min AMRAP

  • Weighted Sit Up - 30
  • Hollow Body Oblique Leg Raise - 20/side
  • Weighted Russian Twist - 60

 

ENDURANCE:

  • 30-min - Easy Pace Run

 

COOL DOWN:

  • 5-10 min - Foam Roll

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