week three
Coach David’s #1 tip for you? Find your “why”.
today’s strength workout
Today’s Warmup
Choose a cardio warm-up or a dynamic warm-up.
Cardio
10 minutes total. Start easy, increase speed every 2 minutes.
Dynamic
Hold for 20 seconds, rest for 10 seconds. Repeat for 2 minute.
Today’s Workout
1
Dumbbell Bent Over Row
2 sets of 15, 75 seconds rest.
Increase weight by 5lbs.
2
Dumbbell Fly
2 sets of 15, 75 seconds rest.
Increase weight by 5lbs.
3
Machine Leg Press
2 sets of 15, 75 seconds rest.
Increase weight by 10lbs.
4
Dumbbell Walking Lunge
2 sets of 15, 75 seconds rest.
Increase weight by 10lbs.
5
Alternating Superman
3 sets, 60 seconds on, 30 seconds rest.
Include weight by 5lbs.
check in along the way