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week eight

FRIDAY

IT’S ACHIEVEMENT WEEK!

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Don’t forget to complete a final progress check-in with a Personal Trainer by April 7th (Saturday),

Plus, share your story and before & after pictures with us by clicking the link below. The deadline is April 10th 9:00 pm 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

Bring a notebook with you to today’s workout. Today, you’ll be completing the final assessment workout. As a reminder, the workout has been the same each time, as the goal is to assess how you’re improving. Compare your stats from today’s workout to your stats from weeks 1 and 4. How did you improve?

AMRAP: As many reps as possible

1. 

Bodyweight Squat

bodyweight squat

2 sets, AMRAP in 30 sec
rest 60 sec

2. 

Lunge01_596x324

lunge

Complete AMRAP in 30 sec for left leg first. Rest 30 seconds
Complete AMRAP in 30 sec for right leg.
Rest 60 seconds. Repeat.

3.

Kickback

glute kickback

Complete AMRAP in 30 sec for left leg first. Rest 30 seconds
Complete AMRAP in 30 sec for right leg.
Rest 60 seconds. Repeat.

4.

Dumbbell Bench Press 1

dumbbell bench press

2 sets, AMRAP in 30 sec
rest 60 sec

5.

EZ Bar Bicep Curl

ez bar bicep curl

2 sets, AMRAP in 30 sec
rest 60 sec

6.

plank

plank

2 sets, hold to failure
rest 60 sec

7.

treadmill

run as far as you can in 10 minutes.

check in along the way

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