(1,2,3,4,5,6,7,8,9,10) means do 1 rep off each exercise, then 2 reps , then 3. Continue this all the way to to 20 reps of each exercise before going to the next station.
Each station equals 55 reps of each exercise
Warm up
(1,2,3,4,5,6,7)
Leg swings (each side)
(1,2,3,4,5,6,7)
Glute bridge
Windmill
(1,2,3,4,5,6,7)
Side lunge (single count)
Sea turtles 🐢
(1,2,3,4,5,6,7)
Db bench (very light)
Db pullover (light)
Workout
(1,2,3,4,5,6,7,8,9,10)
Push up
Inverted row
1:00 alternating side plank
(1,2,3,4,5,6,7,8,9,10)
Db fly
Straight arm lat pull-down
1:00 plank
(1,2,3,4,5,6,7,8,9,10)
Hex press
Lat pull-down
1:00 db side bends (10 reps then switch)
(1,2,3,4,5,6,7,8,9,10)
Tricep push down
Db bicep curls
1:00 sky crunches
(1,2,3,4,5,6,7,8,9,10)
OH db tricep extension (seated, legs straight)
Wide arm bicep curls (from knees)
1:00 butterfly crunch
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