Push Upper and Lower
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | Stationary Bike | 0.0 | 1 | 02:00 | 10 | ||||
| 1 | 0.0 | 1 | 00:30 | 10 | |||||
| 1 | Inchworms | 0.0 | 3 | 5 | |||||
| 1 | Huggers | 0.0 | 1 | 00:30 | 5 | ||||
| 1 | Arm Circles | 0.0 | 1 | 00:20 | 5 | ||||
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 00:30 | 0 | ||||
Upper and Lower | |||||||||
| 1 | Barbell Squats | 100.0 | 8 | 30 | |||||
| 1 | Barbell Squats | 140.0 | 6 | 30 | |||||
| 1 | Barbell Squats | 160.0 | 6 | 30 | |||||
| 1 | Barbell Squats | 170.0 | 6 | 30 | |||||
| 2 | Barbell Bench Press | 100.0 | 10 | 30 | |||||
| 2 | Barbell Bench Press | 140.0 | 8 | 30 | |||||
| 2 | Barbell Bench Press | 160.0 | 6 | 30 | |||||
| 2 | Barbell Bench Press | 170.0 | 6 | 30 | |||||
| 3 | Dumbbell Skull Crusher | 25.0 | 12 | 30 | |||||
| 3 | Dumbbell Skull Crusher | 35.0 | 12 | 30 | |||||
| 3 | Dumbbell Skull Crusher | 35.0 | 12 | 30 | |||||
| 4 | Dumbbell Lunges | 15.0 | 5 | 30 | |||||
| 4 | Dumbbell Lunges | 20.0 | 5 | 30 | |||||
| 4 | Dumbbell Lunges | 22.5 | 5 | 30 | |||||
| 5 | Dumbbell Shoulder Press | 15.0 | 12 | 30 | |||||
| 5 | Dumbbell Shoulder Press | 20.0 | 10 | 30 | |||||
| 5 | Dumbbell Shoulder Press | 25.0 | 8 | 30 | |||||
| 6 | Band Lateral Raise | 15.0 | 12 | 30 | |||||
| 6 | Band Lateral Raise | 15.0 | 12 | 30 | |||||
| 6 | Band Lateral Raise | 15.0 | 12 | 30 | |||||
| 7 | Incline Bench Press | 70.0 | 10 | 30 | |||||
| 7 | Incline Bench Press | 90.0 | 10 | 30 | |||||
| 7 | Incline Bench Press | 100.0 | 8 | 30 | |||||
| 8 | Dumbbell Front Raise | 12.5 | 12 | 30 | |||||
| 8 | Dumbbell Front Raise | 15.0 | 12 | 30 | |||||
| 8 | Dumbbell Front Raise | 17.5 | 12 | 30 | |||||
Core and Cardio | |||||||||
| 9 | Mountain Climber | 0.0 | 15 | 15 | |||||
| 9 | Bench Plank Shoulder Tap | 0.0 | 12 | 15 | |||||
| 9 | Mountain Climber | 0.0 | 15 | 15 | |||||
| 9 | Bench Plank Shoulder Tap | 0.0 | 12 | 15 | |||||
| 9 | Mountain Climber | 0.0 | 15 | 15 | |||||
| 9 | Bench Plank Shoulder Tap | 0.0 | 12 | 0 | |||||
Push Upper and Lower
You have completed 2 of 38 exercises for 5%.
Inchworms
Rest Period 10 Seconds
Circuit: Warmup Set: 1 Exercise: 3
Instructions:
Starting with your feet together, place your hands on the floor as close to your feet as you can. Slowly walk your hands away from your feet until you are in a push-up position, then walk your hands back
Starting with your feet together, place your hands on the floor as close to your feet as you can. Slowly walk your hands away from your feet until you are in a push-up position, then walk your hands back
Sets for Inchworms:
| Set | Weight | Reps | Time |
|---|---|---|---|
| 1 | 0.0 | 3 |