Intermediate and Advanced Workout Week 17- Day 1

** PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVES IN YOUR WRITTEN WORKOUT. I LABEL THE EXERCISE MOVES BY NAME AND ALSO SHOW HOW TO DO THE EXERCISES AT ALL LEVELS SO THAT YOU CAN START OFF AT YOUR LEVEL AND FOCUS ON PROPER FORM. 


Day 1(I like to start my Day 1 on Monday but you are welcome to do the workouts any days that work best for you): Back, Chest & Core


2 min. warm-up of jumping jacks


*Make sure on all the exercises to go at your own level and use a weight/dumbbells you feel most comfortable with. You want it to be challenging but you will always want to still use proper form.


Exercise Superset 1:

  • 12 reps of dumbbell bench press (you can do this on a bench or using the stability ball)
  • 12 reps of lat pull downs (band draped over the door as seen in video) or pull-ups if you have access to a pull up bar
  • 12 reps of dumbbell flies (chest flies) using a stability ball for a harder degree of difficulty 
  • 12 reps of bent over dumbbell (or band) rows
  • You will do each of these exercises back to back with as little rest as possible in between moves. 
  • Once you finish all 4 exercise moves you repeat this set 2 more times for a total of 3 sets. 


Once complete with Superset #1 go into 60 seconds of wall jumps or high knees and move on to Superset #2. 


Exercises Superset 2:

  • 12 push-ups (on your knees, feet or a Spiderman push-up for hardest difficulty) 
  • 12 back rows (with a fitness band that you wrap around your feet or a secure object)
  • 12 plank jumps 
  • 12 deadlifts (using a set of dumbbells or your fitness band)
  • You will do each of these exercises back to back with as little rest as possible in between moves. 
  • Once you finish all 4 exercise moves you repeat this set 2 more times for a total of 3 sets. 


Once complete with Superset #2 go into 60 seconds of wall jumps or high knees and move on to Superset #3. 


Exercises Superset 3:

  • Push-ups until failure (until you can’t do anymore using proper form. If you rest more then 5 seconds before doing another rep that is failure)
  • Lat pull-downs until failure (until you can’t do anymore using proper form. If you rest more then 5 seconds before doing another rep that is failure)
  • Repeat these two moves back to back with little to no rest in between.
  • Once finished repeat this set 2 more times for a total of 3 sets. 


Get a drink of water and take a short break and move onto core. 


Core:

  • 20 crunches
  • 20 sunrise/sunset
  • 45 seconds of scissor kicks
  • Repeat these three moves back to back with little to no rest in between.
  • Once finished repeat this set 2 more times for a total of 3 sets. 

Stretch! Make sure to stretch your chest and back after your workout. Hold each move for about 30 seconds.

  • By admin
  • 4/25/2014

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