Advanced Wednesday

WARM UP SET 

YOU HAVE 3 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO EACH EXERCISE, COMPLETE WITH AS LITTLE REST AS POSSIBLE, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

PLEASE COMPLETE 1 SET

Spiderman Push Ups x 10

Tricep Diamond Dips x 15

Crunches  x 20

SET 1

YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE FOR EXERCISE 1 WILL BE 10-8-6 PER ARM. REP RANGE FOR EXERCISE 2 AND 3 WILL REMAIN 15 EACH TIME. COMPLETE WITH AS LITTLE REST AS POSSIBLE, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.  

COMPLETE 2 SETS 

Dumbbell Snatches

Tricep Diamond Dips 

Alternating Chest Press with Elevated Hips

2 Minutes Cardio of your choice

SET 2

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 20 – 10 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE. 

20 – 10 MEANS DO 20 OF EACH, THEN 19 OF EACH THEN 18 OF EACH UNTIL YOU GET TO 10 OF EACH.

COMPLETE WITH AS LITTLE REST AS POSSIBLE

THIS IS A HECTIC SET WITH LOTS OF REPS, THE CORE WILL BURN

Crunches  (Use a weight please)

Spider Man Plank (10 per leg)

2 Minutes Cardio of your choice

SET 3

YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 15 – 12 – 9 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE. 

COMPLETE WITH AS LITTLE REST AS POSSIBLE

COMPLETE 2 SETS

Dumbbell Ab Roll Out

Dumbbell Squat Static Curl

Push Up Wide Tuck Jump Combo

2 Minutes Cardio of your choice