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motivation monday

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If you feel like you haven’t quite achieved the success you were looking for, but you’re doing all the right things, tune in as Coach Sam shares some of the reasons your metabolism may be getting the best of you.

your strength workout

This week we’re backing off a little. Today, try to complete 6-8 sets of 8-12 reps, with a 75 second rest in between each set. For lower body exercises, add 5-10lbs. For upper body exercises, add 2-5lbs.

If you can comfortably do 5 sets of 12 with added weight, add in a tempo of 3-0-2-0.

If these phrases are new to you, head to the Exercise Guide to learn more.

Dynamic Warmup

1

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Bodyweight Bridge

90 seconds

2

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Body Weight Bear Crawl

90 seconds

3

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Body Weight Squat

90 seconds

Main Exercises

1

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Body Weight or Machine Squat

6-8 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

2

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Cable Rope Pushdowns

6-8 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

3

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Machine Lying Leg Curl

6-8 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

4

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Dumbbell Bench Press

6-8 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

5

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Crunch Ups

4 sets, 1 minute each, rest 30 seconds.

Add a 5lb medicine ball.

check in along the way

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