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inspiration wednesday

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Meet Jessica the 2015 Employee 90 Day Challenge winner. After personal health challenges and family struggles, Jessica committed to getting healthy for herself and her family, and now they’ve all embraced the healthy way of life!

your strength workout

Here’s what’s on deck today. 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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Good Mornings

2 sets, 60 seconds, 30 second break

2

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Side Crunch

2 sets, 60 seconds, 30 second break

3

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Superman

2 sets, 60 seconds, 30 second break

Main Exercises

1

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Barbell Deadlift

6-8 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

2

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Standing Military Press

6-8 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

3

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Kettlebell Two-Arm Swing

6-8 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

4

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Cable Close Grip Row

6-8 sets, 8-12 reps, rest 75 seconds.

Add 5 lbs.

5

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Barbell Curls

6-8 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

6

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Medicine Ball Wood Choppers

6-8 sets, 8-12 reps, rest 75 seconds.

Add 2lbs.

check in along the way

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