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week seven –¬†advanced

In the Advanced workout program, you will complete the same exercises for 4 weeks with cardio portion increasing in intensity each week.

This workout program was designed so you can master the form and technique of each exercise. It takes about 4-5 weeks for your body to acclimate to a workout routine. At week 5, we will introduce new exercises that you will complete for the remaining 4 weeks of the program.

Every week, there are a total of 3 workout days and 2-3 cardio days. You can complete them on whichever days fit your schedule best or complete both the workout and cardio in the same day.

DAY 1

WARM-UP

A1

hip stretch_
Hip Stretch
2 sets, 30 sec, 60 sec rest

A2

60 Day RB Suppinated Pull Apart
Resistance Band Supinated Pull Apart
2 sets, 10 reps, 60 sec rest

A3

Foam Roll Lat
Foam Roll Lats
2 sets, 60 sec, 60 sec rest

WORKOUT

B

backsquat_barbell squat_596x324 1
Barbell Back Squat
4 sets, 6 reps, 45-60 sec rest

C1

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Bench Press 1
Dumbbell Bench Press
6 reps

C2

Super Set
3 supersets, 45 seconds of rest in between
Curtsy Lunge Long
Dumbbell Curtsy Lunge
10 reps (each side)

D1

Super Set
3 supersets, 45 seconds of rest in between
Incline Press
Dumbbell Incline Press
6 reps

D2

Super Set
3 supersets, 45 seconds of rest in between
60 Day DB Reverse Lunge
Dumbbell Reverse Lunge
10 reps (each side)

E

plank
Plank
2 stes, ALAP (As Long As Possible), 30 sec rest

DAY 2

WARM-UP

A1

60 Day RB Pronated Pull Apart
Resistance Band Pronated Pull Apart
2 sets, 10 reps, 60 sec rest

A2

Glut Bridge
Bodyweight Bridge
2 sets, 10 reps, 60 sec rest

A3

Hip Swing
Bodyweight Hip Swing
2 sets, 5 reps (each side), 60 sec rest

WORKOUT

B

Dumbbell Bench Press 2
Dumbbell Bench Press
4 sets, 8 reps, 30 sec rest

C

Dumbbell Bench Row
Dumbbell Row
4 sets, 8 reps, 30 sec rest

D

Front Dumbbell Raise 2
Dumbbell Front Raise
4 sets, 8 reps, 30 sec rest

E

Lateral Raise
Dumbbell Lateral Raise
4 sets, 8 reps, 30 sec rest

F

60 Day RB Row
Resistance Band Row
4 sets, 8 reps, 30 sec rest

G1

AMRAP
3 supersets, 45 seconds of rest in between
60 Day RB Curl
Resistance Band Biceps Curl

G2

AMRAP
3 supersets, 45 seconds of rest in between
Flourish RB Tricep Kickbacks
Resistance Band Triceps Kickbacks

DAY 3

WARM-UP

A1

60 Day RB Pronated Pull Apart
Resistance Band Pronated Pull Apart
2 sets, 10 reps, 60 sec rest

A2

Foam Roller Upper Back
Foam Roll Back
2 sets, 60 sec, 60 sec rest

A3

Hip Swing
Bodyweight Hip Swing
2 sets, 5 reps (each side), 60 sec rest

WORKOUT

B

Deadlift
Barbell Deadlift
4 sets, 8 reps, 45-60 sec rest

C1

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Single Leg Deadlift
Dumbbell Single Let Deadlift
6 reps (each side)

C2

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Bench Row
Dumbbell Bench Row
6 reps (each side)

D1

Super Set
3 supersets, 45 seconds of rest in between
60 Day BW 1 Leg Bridge
Single Leg Bridge
6 reps (each side)

D2

Super Set
3 supersets, 45 seconds of rest in between
60 Day KB Single Arm Row
Kettlebell One Arm Row
6 reps (each side)

E

side plank
Side Plank
2 sets, ALAP (As Long As Possible), 30 sec rest

CARDIO

DAY 1 & 3

Cardio Interval
Treadmill Intervals
10 circuits

DAY 2

Cardio LISS Wk 1
Zone 1: 20 min
Zone 2: 15 min
Zone 3: 10 min

check in along the way

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*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.