Activation x 7 minutes
{Do as many rounds as possible for 7 minutes}
in and out burpees x 10
Plyo Pushup x 15
Plank jacks x 50
Build
{Increase Weight as reps decrease}
Zottoman Curls 15/12/10
Bent over single arm reverse fly 24/20/20 (each)
Bicep Hammer Curl 15/12/10 (ea)
Decline pushups 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Bent over reverse fly 12 reps
Concentration Curl x 20 reps (ea)
Single-arm row 12 reps (ea)
Alternating Dumb Bell curl x 12 reps (ea)
Burnout x 1 round
{Do the below circuit as many rounds as possible in 7 minutes}
in and out burpees x 10
Plyo Pushup x 15
Plank jacks x 50
Advanced Optional (recommended for returning clients only)
20 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)
I love walking on an incline on the treadmill, using the stair stepper, going for a light jog or brisk walk or even jump roping. The goal is to keep your heart rate up and in “fat burning zone.” (refer to this article to calculate your zone)