Upper Body + CORE

You will perform 3 sets of 10-12 reps: Superset each lift with the core exercise!

Dumbbell Incline Chest Press

MB Oblique Twist Slams (on a bench)

Body Row Ladders

Standing Plank (30) OBGYNS per side

Dumbbell Arnold Presses

MB Oblique Twist Slams (on a bench)

Barbell Good Mornings

Heals to the Heavens (20)

Wide Grip, Upright Row

Standing Plank (30) OBGYNS per side

Seated Reverse Grip Barbell Tricep Extension

MB Oblique Twist Slams (on a bench)

A Combination of Training!!

Strength Training

·        Chest Press: set of 12, set of 10, MAX (step-ups in between)

·        Leg Curl: set of 12, set of 10, MAX (5 burpees in between)

·        Overhead Shoulder Press: set of 12, set of 10, MAX (10 box jumps in between)

High-Reps: 3 sets of 20

·        Bar Squats

·        DB Bicep Curls

·        Bar Squats

·        DB Tricep Extensions

Circuit Training: 20 mins

1 min stair	20 stability ball pull ins
1 min stair	20 stability ball roll outs
1 min stair	20 MB oblique twists
1 min stair	20 stability ball heals to heavens
1 min stair	20 Cheek-to-cheeks
1 min stair	20 stability ball toe touches
1 min stair	20 stability ball passes (head to toes)
1 min stair	50 stability ball crunches with MB

ENJOY!

Jessica

A lil bit of EVERYTHING!!

Circuit Training: Complete 1 full set

5- DB burpee presses

20 Reverse lunges

5- DB burpee presses

15 Arnold presses

5- DB burpee presses

15 Sumo to upright

5- DB burpee presses

15 Row Back rows

5- DB burpee presses

15 Squat presses

5- DB burpee presses

20 Bicep curls

5- DB burpee presses

15 Push ups

5- DB burpee presses

8 DB sit up get up

Strength Training: 3 sets for 10-12 reps

·         DB Chest Press

·         DB Lawn Mowers

·         DB Shoulder Press

·         DB Bicep Curl

Cardio: 20 mins on Treadmill (Incline at 4)

Time	Speed
1 min	3.2
3 min	5.5
1 min	6.0
1 min	3.2
3 min	5.5
1 min	6.1
1 min	3.2
3 min	5.5
1 min	6.2
1 min	3.2
3 min	6.3
1 min	3.2

ENJOY!!
JESSICA