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motivation monday

week five

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Ever wonder how perfect you really have to be with your exercise and nutrition habits to see success? Check in with Coach Sam as she shares her general rule of thumb regarding your program and finding success.

today’s strength workout

Today’s Warmup

Choose a cardio warm-up or a dynamic warm-up.

Cardio

warm up

10 minutes total. Start easy, increase speed every 2 minutes.

Dynamic

bodyweight bridge2

Hold for 20 seconds, rest for 10 seconds. Repeat for 2 minute.

Today’s Workout

For the remainder of the Challenge, your strength training workouts will be completed as super-sets. This means you will complete two sets of exercises back to back without rest in between.

1

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Barbell Triceps Extension

1 set of 12.

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Barbell Squat

1 set of 12.

Rest 60 seconds.

Repeat twice.

2

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Barbell Reverse Curl

1 set of 12.

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Barbell Deadlift

1 set of 12.

Rest 60 seconds.

Repeat twice.

3

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Reverse Crunch

2 sets of 60, 30 seconds rest.

Maintain weight.

check in along the way

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