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week five

WEDNESDAY

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. 

kettlebell squat

kettlebell squat

3 sets, 15 reps
rest 90 seconds

2. 

Incline Press

incline bench press

3 sets, 15 reps
rest 90 seconds

3.

Kickback

glute kickback

3 sets, 15 reps (each side)
rest 90 seconds

4.

Bent Over Reverse Row

bent over reverse row

3 sets, 15 reps
rest 90 seconds

5.

60 Day DB Reverse Lunge

reverse lunge

3 sets, 15 reps (each side)
rest 90 seconds

6.

Bicycle Crunch

bicycle crunch

3 sets, 60 seconds
rest 90 seconds

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.