week one
WEDNESDAY
WARM-UP
Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.
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.
resistance band pullover
3 sets, 8-10 reps
rest 90 seconds
2.
kettlebell deadlift
3 sets, 8-10 reps
rest 90 seconds
3.
standing resistance band row
2-3 sets, 8-10 reps
rest 90 seconds
4.
standing shoulder press
2-3 sets, 8-10 reps
rest 90 seconds
5.
kneeling side plank
2 sets, hold 20-30 seconds
rest 45 seconds
check in along the way