THE WORKOUT The Workout I performed on the video was broken into 4 Phases, each phase has a number of circuits that are due to be done briskly and at pace with a break in between. Weight selection is user specific, but you should be working hard to finish at the end of each phase. PHASE 1 CIRCUIT A - GOBLET SQUATS x 12 reps - INCLINE DUMBELL BENCH PRESS x 10 reps - SINGLE ARM ROWS x 8 reps/side - KETTLE BELL ROMANIAN DEADLIFT x 15 reps - PLANK x 30 seconds (Perform 4 circuits with 2-3min rest In-between) CIRCUIT B - PULL DOWNS x 12 reps - GLUTE BRIDGE x 12 reps - REVERSE LUNGES x 8 reps/side - SHOULDER LATERAL RAISE x 12 reps (Perform 3 circuits with 1-2 min rest between) ***END OF PHASE 1*** PHASE 2 CIRCUIT A - DUMBBELL OVERHEAD PRESS x 8 reps/side - BARBELL ROMANIAN DEADLIFT x 6 reps - BARBELL ROWS x 8 reps - LEG RAISES x 10 reps - BULGARIAN SPLIT SQUAT x 8 reps/side (Perform 5 circuits with 2-3 min rest between) CIRCUIT B - KETTLEBELL SWINGS x 3 sets x 45 seconds (1-2 min rest between sets) CIRCUIT C - PUSH UPS X 15 reps - JUMP SQUATS X 10 reps - PLANK x 30 seconds (Perform 2 circuits with 30 seconds rest between) ***END OF PHASE 2*** PHASE 3 CIRCUIT A Deadlifts x 8 reps x 3 sets (2-3 min rest between sets) CIRCUIT B - JAVELIN PRESS X 8 reps/side - GOBLET SQUAT X 10 reps - INVERTED ROW X 10 reps - SINGLE-LEG HIP RAISE x 12 reps/side (Perform 4 circuits with 1-2 min between) CIRCUIT C - PLANK TO FAILURE (over 1:30min) - JUMPING JACKS x 45 seconds - TRX ROWS TO FAILURE (Perform 1 circuit) ***END OF PHASE 3*** PHASE 4 CIRCUIT A - DUMBBELL HORIZONTAL RAISES x 6 reps - FLAT CURLS x 6 reps (5 minutes duration x 3 sets) (3 minutes rest between circuits) CIRCUIT B - REVERSE LUNGES x 6 reps/side - FACE PULLS x 6 reps - OVERHEAD PRESS x 8 reps (5 minutes duration x 3 sets) (3 minutes rest between circuits) CIRCUIT C - DEADLIFTS X 6 - CHEST RAISES X 6 (5 minutes duration x 3 sets) (3 minutes rest between circuits) ***END OF PHASE 4*** Contact FRESHe FITNESS with any questions or suggestions about this routine: http://www.freshefitness.com/ (0755) 825-48784
© Copyright 2024