week one
MONDAY
WARM-UP
Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.
WORKOUT
Choose a weight for each exercise that will get you to the designated number of reps. If you complete one set and could have done more, increase weight. If the first set was too difficult, decrease weight.
1.
kettlebell squat
2 sets, 12 reps
rest 60 sec
2.
walking lunge
2 sets, 12 reps (each side)
rest 60 sec
3.
deadlift
2 sets, 12 reps
rest 60 sec
4.
overhead press
2 sets, 12 reps
rest 60 sec
5.
upright row
2 sets, 12 reps
rest 60 sec
6.
plank
2 sets, hold 30 sec
rest 60 sec
check in along the way