week 6
Day 1:
Warmup:
beast hold – 45 sec
high knees – 45 sec
high knees – 45 sec
Repeat 3x
Day 1:
Circuit:
single leg box squat– 15x each side
single arm dumbbell chest press – 15x each side
windmills – 15x each side (dumbbell in extended hand)
windshield wipers– 15x each side
single arm dumbbell chest press – 15x each side
windmills – 15x each side (dumbbell in extended hand)
windshield wipers– 15x each side
repeat 4x
Day 2:
Warmup:
forward bear crawl – 10 steps each side
side leg raises – 15x each side
side leg raises – 15x each side
Repeat 3x
Day 2:
Circuit:
dumbbell forward lunge – 15x each side
shoulder flies– 15x
lying tricep extension – 15x
v-up foot taps – 15x each side
shoulder flies– 15x
lying tricep extension – 15x
v-up foot taps – 15x each side
repeat 4x
Day 3:
Warmup:
side crunch squat – 15x each side
plank arm raises – 15x each side
plank arm raises – 15x each side
Repeat 3x
Day 3:
Circuit:
jump squats– 15x
dumbbell renegade row – 15x each side
dumbbell hammer curl – 15x
flutter kicks w/weighted reach – 45 sec
dumbbell renegade row – 15x each side
dumbbell hammer curl – 15x
flutter kicks w/weighted reach – 45 sec
repeat 4x