week seven
FRIDAY
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.
kettlebell sumo squat
3 sets, 10-12 reps
rest 60 seconds
2.
dumbbell chest press
3 sets, 10-12 reps
rest 60 seconds
3.
ez bar bicep curl
2 sets, 10-12 reps
rest 60 seconds
4.
triceps dip
3 sets, 10-12 reps
rest 60 seconds
5.
oblique side bend
3 sets, 10-12 (each side)
rest 30 seconds
check in along the way