week five
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.
plate overhead squat
3 sets, 12 reps
rest 60 sec
2.
reverse lunge
3 sets, 12 reps (each side)
rest 60 sec
3.
dumbbell single leg deadlift
3 sets, 12 reps
rest 60 sec
4.
overhead press
3 sets, 12 reps
rest 60 sec
5.
dumbbell row
3 sets, 12 reps
rest 60 sec
6.
plate woodchoppers
3 sets, 12 reps (each side)
rest 60 sec
check in along the way