week eight
WEDNESDAY
IT’S ACHIEVEMENT WEEK!
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.
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 squat
3 sets, 10-12 reps
rest 60 seconds
2.
kettlebell one-arm press
3 sets, 10-12 reps (each side)
rest 60 seconds
3.
kettlebell swing
2 sets, 10-12 reps
rest 60 seconds
4.
lateral raise
3 sets, 10-12 reps
rest 45 seconds
5.
dumbbell bench press
2-3 sets, 8-10 reps
rest 30 seconds
6.
push up
3 sets,10-12 reps
rest 30 seconds
check in along the way