Total Body- Workout of the Week!

Here is your TOTAL BODY workout for the week!!

PERFORM 3 SETS: KEY IS NO rest until you complete one set!

Set #1: ALL with the Roman Chair

• 8- Wide Grip Pull Ups (kicking off the pad)
• 15- DB Squat/Presses
• 15- Tricep Kickbacks
• 15- Weighted Leg Raises

(30 sec rest; repeat 2 times)

Set #2: ALL with the Roman Chair

• 8- Chin Ups (kicking off the pad)
• 15- DB Overhead Squats (arms straight above the head; whole time)
• 15- DB Bicep Curls

• 20- Knee Oblique Twists

(30 sec rest; repeat 2 times)

Set #3: ALL using the cable free machine

• 10- High Cross Lat Pull Downs (arms adjusted HIGH, reach for them!)
• 10- Pec Flys (arms adjusted at the side of the body)
• 20- Squat/Presses (arms all the way down)
• 20- Weighted Leg Raises (hook feet in straps, lay on back, legs straight, pull up!)

(30 sec rest; repeat 2 times)

Cardio:

Treadmill: Speed Interval Program

(Choose the speed interval program; you set a jog and a run pace; when you’re ready to do either of the speeds you “hit” the speed interval button and it automatically adjusts for you! Neat! You will have to manually after the “run” speed, bring it down for a walk)

Incline @ 3

Jog Speed for 3 mins

Run Speed for 1 min

Walk Speed for 1 min

Repeat 6 times; 30 mins total

Stair Master: Manual Program

A HARD 10 mins! Don’t cheat yourself!

Xoxo

~Jessica~