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week eight

WEDNESDAY

IT’S ACHIEVEMENT WEEK

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Don’t Forget.

Make sure you complete a final progress check-in with a Personal Trainer by October 6th (Saturday),

Plus, share your story and before & after pictures with us by clicking the link below. The deadline is October 9th at 9:00pm CST, so don’t miss it!

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warmup

WORKOUT

Choose a weight for each exercise that will get you to the designated number of reps. If you complete one set and could have done more, increase weight. If the first set was too difficult, decrease weight.

1. 

Plate Overhead Squat

plate overhead squat

3 sets, 15 reps
rest 60 sec

2. 

Overhead Lunge with Plate Long

plate overhead lunge

3 sets, 15 reps (each side)
rest 60 sec

3.

Dumbbell Single Leg Deadlift

dumbbell single leg deadlift

3 sets, 15 reps
rest 60 sec

4.

Dumbbell Bench Press 1

dumbbell bench press

3 sets, 15 reps
rest 60 sec

5.

Dumbbell Fly

dumbbell reverse fly

3 sets, 15 reps
rest 60 sec

6.

Bicycle Crunch

bicycle crunch

3 sets, 15 reps
rest 60 sec

check in along the way

OFFICIAL SPONSORS

*Individual results may vary. Factors such as diet, genetic makeup, overall health and physiological differences may influence results. Please consult with your physician before embarking on any new nutritional and exercise program. Results not typical. Please consult your physician before embarking on any new nutritional and exercise program. See Official Rules for details and prize information. All amounts are in USD.