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Pro Membership
1 × R 250,00 on the 1st of each month
Subtotal: R 185,48
Intermediate Week Four
WARM UP SET
THIS WEEK WE WILL STEP THINGS UP SLIGHTLY BEFORE YOU MOVE TO THE ADVANCED WEEKLY WORKOUTS
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 OF EACH EXERCISE WITH AS LITTLE REST AS POSSIBLE, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
SET 1
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
2 Minutes Cardio of your choice
SET 2
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 – 10 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Squat Press
Bent Over Dumbbell Row
Dumbbell Pull Over Crunch
2 Minutes Cardio of your choice
SET 3
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 – 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Dumbbell Squat Press
Bent Over Dumbbell Row
Dumbbell Pull Over Crunch
2 Minutes Cardio of your choice
WARM UP SET
THIS WEEK WE WILL STEP THINGS UP SLIGHTLY BEFORE YOU MOVE TO THE ADVANCED WEEKLY WORKOUTS
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 OF EACH EXERCISE WITH AS LITTLE REST AS POSSIBLE, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
SET 1
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
2 Minutes Cardio of your choice
SET 2
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 – 10 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Swings
Partial Squat
Star Jump
2 Minutes Cardio of your choice
SET 3
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 – 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Dumbbell Swings
Partial Squat
Star Jump
2 Minutes Cardio of your choice
WARM UP SET
THIS WEEK WE WILL STEP THINGS UP SLIGHTLY BEFORE YOU MOVE TO THE ADVANCED WEEKLY WORKOUTS
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 OF EACH EXERCISE WITH AS LITTLE REST AS POSSIBLE, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
SET 1
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Arm Switches (Up and Down = 1 Rep)
Reverse Mountain Climbers (per leg)
2 Minutes Cardio of your choice
SET 2
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 – 10 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
1 Arm Dumbbell Snatches
Arm Switches (Up and Down = 1 Rep)
Reverse Mountain Climbers (per leg)
2 Minutes Cardio of your choice
SET 3
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 – 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
1 Arm Dumbbell Snatches
Arm Switches (Up and Down = 1 Rep)
Reverse Mountain Climbers (per leg)
2 Minutes Cardio of your choice
2 Minutes Cardio of your choice
WARM UP SET
THIS WEEK WE WILL STEP THINGS UP SLIGHTLY BEFORE YOU MOVE TO THE ADVANCED WEEKLY WORKOUTS
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 OF EACH EXERCISE WITH AS LITTLE REST AS POSSIBLE, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
SET 1
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Squat Wide Upright Row
2 Minutes Cardio of your choice
SET 2
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 – 10 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Squat Wide Upright Row
Dumbbell Push Press
Push Up Mountain Climbers
2 Minutes Cardio of your choice
SET 3
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 12 – 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Dumbbell Squat Wide Upright Row
Dumbbell Push Press
Push Up Mountain Climbers
2 Minutes Cardio of your choice