week seven
MONDAY
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.
barbell deadlift
3 sets, 10-12 reps
rest 60 seconds
2.
dumbbell walking lunge
3 sets, 10-12 reps (each side)
rest 45 seconds
3.
plate overhead squat
3 sets, 10-12 reps
rest 45 seconds
4.
overhead press
2 sets, 12-14 reps
rest 45 seconds
5.
plate woodchopper
3 sets, 10-12 reps (each side)
rest 30 seconds
6.
plank
3 sets, hold 60 seconds
rest 30 seconds
check in along the way