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bonus saturday

bonus saturday

week seven

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bonus workout

Marie Urban Headshot

This week’s bonus workout was curated for you by Marie U., a Personal Trainer from the Berkeley Heights location. In the Spring 2017 Challenge, Marie trained her client Terri to a grand-prize win and helped her bring home $10,000 in prizes.

Marie is a mom of two (soon to be three!), and loves training other moms who are looking to be in the best shape of their life. If you are in the Berkeley Heights area, stop by and say hello!


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

Warm Up Grey


This workout will be completed as supersets, meaning you will move directly from exercise 1 to exercise 2 without a break in between. After the completing the superset, take a 60- second break. No time to waste when you only have a limited time to 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.


Pushup 2


3 sets, 10 reps

upright row

upright row

3 sets, 10 reps


Overhead Tricep Extension

overhead triceps extension

3 sets, 10 reps

Dumbbell Bench Row

dumbbell bench row

3 sets, 10 reps (each side)


Triceps Dip

triceps dip

3 sets, 10 reps

Bent Over Reverse Row

bent over reverse row

3 sets, 10 reps


Dumbbell Fly

dumbbell fly

3 sets, 10 reps

EZ Bar Bicep Curl

bicep curl

3 sets, 15 reps

check in along the way

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