Our app is DONE!!! We are going to be using the glofox app (instead of mindbody) starting Monday Feb 1st! It’s so much easier to use than mindbody has really cool features (like you can gift a friend a free week) make changes to your membership, book classes and consults etc! We are very excited about it. Login today and start exploring! If you have questions check social media of ask Jenny.
Strength & Conditioning:
“A Chipper” Teams of 2:
35min. Running Clock…
50 Cal Row or 600m Run
50 HSPU’s
50 Deadlifts 185/125
50 Toes-To-Bar
50 Box Jump Overs 30/24
50 Toes-To-Bar
50 Deadlifts 185/125
50 HSPU’s
50 Cal Row or 600m Run
If completed, start over with rep scheme of 25 reps/300m Run .
Sweat:
Teams of 2:
3 Rounds:
400m Run (200m intervals)
30 Back Squats 135/95
20 Toes-To-Bar
Immediately into;
3 Rounds:
500m Row (250m intervals)
30 Back Rack Lunges 115/75
20 Toes-To-Bar
Immediately into;
3 Rounds:
25 Cal Assault Bike (split however)
30 “A” Squats
20 Toes-To-Bar
“A” Squat Demo: (Use a rogue brick or a stack of plates. Make sure your butt HITS the stack or brick!)
https://www.youtube.com/watch?v=7KEKw4KQrc0
Da Daily D:
Section 1.)
10min. of Max DB Step-Ups
Section 2.)
Max Effort Set of DB Partial Cleavage Cutters
*Use a weight that gets you between 12-15 reps
Rest 90sec. Repeat For 3 Total Sets
Section 3.)
10-12 Single DB Bicep Curls
Rest 60sec. Repeat For 3 Total Sets
*Switch legs whenever you like.
*Use a chair, bench, box, or anything equivalent that is 20″ off the ground.
*Use a medium effort weight. 35/20s should be good. If you only have heavier, than just use 1 DB and toss it on you shoulder.
Section 2.)
Partial Cleavage Cutters Demo:
https://www.youtube.com/watch?v=1s060xEkQX8
Section 3.)
Single DB Bicep Curl Demo:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Full Body Aesthetics: Day 20 Cycle 7
Triceps:
Weighted Bench Dips
*7 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo
Biceps:
Straight Bar Barbell Curls
*7 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo
Legs:
10-12 Bulgarian Deadlifts on each leg. Rest 90sec. Repeat For 3 Total Sets. *Shoot for weight than 2 week ago!
https://www.youtube.com/watch?v=qMGQYZL7DnU
Shoulders:
15-20 Bent Over DB Shrugs.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vViaS4ig9ro
Chest:
8-10 Barbell Bench Press
Rest 90sec. Repeat For 3 Total Sets.
*After the last set, strip it down and do a quick burnout set with 40-50% less weight.
Back:
6-8 Flat Bench Single Arm DB Bent Over Row. Go Heavy! Rest 2min. Between Sets. Repeat For 4 Total Sets.
Abs:
8 Rounds: (4min. total)
20sec. Landmine Russian Twist
10sec. Rest
https://www.youtube.com/watch?v=Zhqiaa5Wu8I
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.”
*On the round of 25, you don’t have to do the first row.