week eight
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.
plate overhead squat
3 sets, 15 reps
rest 90 seconds
2.
skull crusher
3 sets, 15 reps
rest 90 seconds
3.
single leg deadlift
3 sets, 15 reps (each side)
rest 90 seconds
4.
bent over reverse row
3 sets, 15 reps
rest 90 seconds
5.
reverse lunge
3 sets, 15 reps (each side)
rest 90 seconds
6.
plate woodchoppers
3 sets, 45 seconds each side
rest 90 seconds
check in along the way