~2 Week meal plan
~Grocery lists
~Weekly Check in’s with your coach
~Accountability meetings
~Everything you need to make meaningful long term lifestyle changes for fat loss!
Strength & Conditioning:
A.) 10 Rounds of:
10 Shuttle Sprints or 10 cal row
10 Burpess
10 DB Partial Cleavage Cutters 45/25s
10 Wall Balls 20/14lb.
10 Shuttle Sprints or 10 cal row
10 Burpess
10 DB Partial Cleavage Cutters 45/25s
10 Wall Balls 20/14lb.
Partial Cleavage Cutters Demo:
https://www.youtube.com/watch?v=1s060xEkQX8
B.) Extra Credit
Pick one:
1.) 100 Russian Twists 45/30lb Db
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 3-4 Sets of:
1min. Weighted Plank
1min. Rest
*Throw a 45lb. plate on your back or more if you can.
1.) 100 Russian Twists 45/30lb Db
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 3-4 Sets of:
1min. Weighted Plank
1min. Rest
*Throw a 45lb. plate on your back or more if you can.
Sweat:
15min. to finish…
50 Russian KB Swings 53/35
40 Sit-Ups
30 Cal Row
20 Air Squats
10 Devil Press 45/25s
20 Air Squats
30 Cal Row
40 Sit-Ups
50 Russian KB Swings 53/35
On the 20min. mark… Hit it again with half the reps with a 8min. Time CAP.
At the 30min. mark…
5min. AMRAP:
5 KB Squat Clean 70/53/35
10 Push-Ups
Keep track of the time caps and move QUICK! This one is going to go by FAST!
Da Daily D:
12 Rounds For Time:
10 Dumbbell Hang Squat Cleans (45/30s)
6 Handstand Push-Ups on Dumbbells
*Scale as regular push ups for 10 reps
Extra Credit:
For Time:
100 Russian Twists with 45/30lb. DB
For Time:
100 Russian Twists with 45/30lb. DB
Full Body Aesthetics: Day 25 Cycle 6 Rest day! Make up a day you missed this week.
You can do the partial cleavage cutters on the ground or on a bench. Just be sure to SQUEEZE the dumbbells together as you do the movement. Much different feel than a traditional bench.
If you really want to make this terrible, you can try a 30/20lb ball. or try a little heavier weight on the cleavage cutters.