WARM UP SET

YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

PLEASE COMPLETE 1 SET

Toe Squats

Diamond Push Up (can be done on knees)

Jack Knife

SET 1

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

DO IT IN YOUR OWN TIME

COMPLETE ONLY 1 SET

Alternating Chest Press with Elevated Hips (10 per arm)

Arm Switches (up and down = 1)

2 Minutes Cardio of your choice

SET 2

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE. 

DO THIS SET IN YOUR OWN TIME

COMPLETE ONLY 1 SET

Alternating Chest Press with Elevated Hips (10 – 8 per arm)

Arm Switches (Up and down = 1)

2 Minutes Cardio of your choice

SET 3

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

DO THIS SET IN YOUR OWN TIME

PLEASE COMPLETE 1 SET

Alternating Chest Press with Elevated Hips (10 – 8 per arm)

Arm Switches (Up and down = 1)

2 Minutes Cardio of your choice

 

WARM UP SET

YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

PLEASE COMPLETE 1 SET

Toe Squats

Diamond Push Up (can be done on knees)

Jack Knife

SET 1

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

DO IT IN YOUR OWN TIME

COMPLETE ONLY 1 SET

Spiderman Push Ups

Floor Incline Shoulder Press

2 Minutes Cardio of your choice

SET 2

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE. 

DO THIS SET IN YOUR OWN TIME

COMPLETE ONLY 1 SET

Spiderman Push Up

Floor Incline Shoulder Press

2 Minutes Cardio of your choice

SET 3

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

DO THIS SET IN YOUR OWN TIME

PLEASE COMPLETE 1 SET

Spiderman Push Up

Floor Incline Shoulder Press

2 Minutes Cardio of your choice

 

WARM UP SET

YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

PLEASE COMPLETE 1 SET

Toe Squats

Diamond Push Up (can be done on knees)

Jack Knife

SET 1

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

DO IT IN YOUR OWN TIME

COMPLETE ONLY 1 SET

Dumbbell Squat Curl

Spiderman Plank with Scissor Jump

2 Minutes Cardio of your choice

SET 2

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE. 

DO THIS SET IN YOUR OWN TIME

COMPLETE ONLY 1 SET

Dumbbell Squat Curl

Spiderman Plank with Scissor Jump

2 Minutes Cardio of your choice

SET 3

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

DO THIS SET IN YOUR OWN TIME

PLEASE COMPLETE 1 SET

Dumbbell Squat Curl

Spiderman Plank with Scissor Jump

2 Minutes Cardio of your choice

 

WARM UP SET

YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

PLEASE COMPLETE 1 SET

Toe Squats

Diamond Push Up (can be done on knees)

Jack Knife

SET 1

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

DO IT IN YOUR OWN TIME

COMPLETE ONLY 1 SET

Bent Over Dumbbell Row

Leg Raise Scissor Combo

2 Minutes Cardio of your choice

SET 2

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE. 

DO THIS SET IN YOUR OWN TIME

COMPLETE ONLY 1 SET

Bent Over Dumbbell Row

Leg Raise Scissor Combo

2 Minutes Cardio of your choice

SET 3

YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.

DO THIS SET IN YOUR OWN TIME

PLEASE COMPLETE 1 SET

Bent Over Dumbbell Row

Leg Raise Scissor Combo

2 Minutes Cardio of your choice

 

back to intermediate - week 2 PROCEED TO INTERMEDIATE - WEEK 4