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DAY 11: BACK/BICEPS/CORE
CIRCUIT 2:
•
Do each exercise in circuit 2 without resting in between.
•
Then rest 60 seconds and repeat the circuit.
•
For set 2 of circuit 1, do 9 reps the first time you do each exercise
and 6 reps the second time (instead of 12 and 9). Try to increase your
weights from set 1 to set 2.
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MOUNTAIN CLIMBERS
|
20, 10
45 DEGREE ROW
|
12, 9
TWISTING CURLS
|
9, 6
SCISSOR KICK
|
9, 6 OR
STABILITY BALL KNEE PULL IN
CARDIO BURST:
•
Round 1 20 reps
•
Round 2 10 reps
PLANK JACKS
|
20, 10
CARDIO BURST:
•
Repeat 3x total
SQUAT THRUSTS
|
2
JUMPING JACKS
|
10
BICEP CURLS (HEAVY)
|
12, 9
UNDERHAND ROW
|
12, 9
CIRCUIT 1:
•
Do each exercise in circuit 1 twice without resting in between.
•
Rest 60 seconds and repeat the circuit.
•
For set 2 of circuit 1, do 9 reps the first time you do each exercise
and 6 reps the second time (instead of 12 and 9). Try to increase
your weights from set 1 to set 2.