week four
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.
french press
3 sets, 10-12 reps
rest 90 seconds
2.
kettlebell deadlift
3 sets, 10-12 reps
rest 90 seconds
3.
dumbbell row
3 sets, 10-12 reps
rest 90 seconds
4.
standing arnold press
3 sets, 10-12 reps
rest 90 seconds
5.
side plank
2 sets, hold 45 seconds
rest 30 seconds
6.
back extension
2 sets, 10-12 reps
rest 45 seconds
check in along the way