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week eight

MONDAY

IT’S ACHIEVEMENT WEEK!

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Don’t forget to complete a final progress check-in with a Personal Trainer by July 7th (Saturday),

Plus, share your story and before & after pictures with us by clicking the link below. The deadline is July 10th 9:00 pm CST, so don’t miss it!

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warmup

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. 

Straight leg Deadlift

barbell deadlift

3 sets, 10-12 reps
rest 60 seconds

2. 

60 Day DB Walking Lunge

dumbbell walking lunge

3 sets, 10-12 reps (each side)
rest 45 seconds

3.

Plate Overhead Squat

plate overhead squat

3 sets, 10-12 reps
rest 45 seconds

4.

60 Day DB Shoulder Press

overhead press

2 sets, 12-14 reps
rest 45 seconds

5.

Plate Wood Chopper

plate woodchopper

3 sets, 10-12 reps (each side)
rest 30 seconds

6.

plank

plank

3 sets, hold 60 seconds
rest 30 seconds

check in along the way

OFFICIAL SPONSORS

*Individual results may vary. Factors such as diet, genetic makeup, overall health and physiological differences may influence results. Please consult with your physician before embarking on any new nutritional and exercise program. Results not typical. Please consult your physician before embarking on any new nutritional and exercise program. See Official Rules for details and prize information. All amounts are in USD.