week six
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.
extended plate squat
3 sets, 15 reps
rest 90 seconds
2.
overhead arnold press
3 sets, 15 reps
rest 90 seconds
3.
deadlift
3 sets, 15 reps
rest 90 seconds
4.
dumbbell reverse fly
3 sets, 15 reps
rest 90 seconds
5.
lateral lunge
3 sets, 15 reps (each side)
rest 90 seconds
6.
side plank
3 sets, 60 seconds
rest 90 seconds
check in along the way