Strength & Conditioning:
6 Burpees
6 American KB Swings 70/53
– 90sec. Rest. Between Rounds
– Repeat For 6 Total Rounds
Be sure to be moving at an ALL OUT effort for each 90sec. interval!
Sweat:
In Teams of 2: (Only 1 person works at a time)
35min. to get as far as possible…
25 Burpees
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25 Burpees
50 Cal Row
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25 Burpees
50 Cal Row
75 Barbell Push Press 95/65lbs.
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25 Burpees
50 Cal Row
75 Barbell Push Press 95/65lbs.
100 Cal Assault Bike
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25 Burpees
50 Cal Row
75 Push Press 95/65lbs.
100 Cal Assault Bike
125 Toes-To-Bar
This is called “accumulating” style. You keep adding onto the original movement, but everything starts over each time.
There is NO REST between sections. Go in order, just as it’s written. Break up the reps however you like!
Da Daily D:
“Little Flex Friday Action!”
5min. of Flat DB Bench Press for Max Reps
5min. of Strict Pull-Ups for Max Reps
5min. of Bodyweight Dips for Max Reps
5min. of Single DB Bicep Curls for Max Reps
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 20-25 reps. Then start chipping away at sets of 8-10 for the remaining time.
Single DB Bicep Curl Demo:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Bodyweight Dip:
https://www.youtube.com/watch?v=bzNYyu2KXoU
Full Body Aesthetics: Bridge Cycle Day 4
Shoulders:
Spend 10-12min. building up to a 1 rep max Standing Strict Press (Not Push press).
*I suggest doing sets of 2-3 reps from 30-75% effort, then just start doing sets of 1 until you reach your max. Rest as needed between sets to do your best.
Legs:
10 Lateral Barbell Lunges (right only)
10 Lateral Barbell Lunges (left only)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Ih-4lXtGqaA
Chest/Back Superset:
12-15 Banded Incline Fly’s
Immediately into;
10-12 Seal Rows (not incline like we’ve been doing)
Rest 90sec. Repeat For 3 Total Sets.
Triceps:
10-12 Banded Tricep “Push” Downs
Rest 60sec. Repeat For 3 Total Sets.
*By all means, if you have a cable machine, use it!
https://www.youtube.com/watch?v=aTOiLN7ab40
Biceps:
8-10 Reverse Grip Barbell Curls. Try to go 5-10% heavier than last week.
Rest 60-90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Calves:
8 Rounds:
20sec. of Weighted Seated Calf Raises
10sec. Hold at the top
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises.
*I recommend the weight being on the lighter side. Just 20-25lbs. should be plenty for men. About half that for ladies.
https://www.youtube.com/watch?v=WSOtYQLefI8
Banded Incline Fly’s:
https://www.youtube.com/watch?v=8f7KXcOfzsI
Seal Rows:
https://www.youtube.com/watch?v=n3lUlCoxfhY
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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”
In between Sets Complete 1 of the following: (You pick)
1.) 15 Heavy DB Russian Twists (L+R= 1 rep)
2.) 20 Reverse Sit Ups
3.) 15 Weighted Hanging Knee Raises
Rest 2min. Between Sets. Repeat For 4 Total Sets.