week five
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.
bent over reverse row
3-4 sets, 8-10 reps
rest 60 seconds
2.
diamond push up
2-3 sets, 8-10 reps
rest 90 seconds
3.
dumbbell row (elbows in)
2-3 sets, 8-10 reps
rest 90 seconds
4.
back extension
2-3 sets, 10-12 reps
rest 45 seconds
5.
pull aparts
2-3 sets, 15 reps
rest 30 seconds
6.
side plank
2 sets, hold 30 seconds
rest 30 seconds
check in along the way