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