Perform the following workout 3 times throughout the week. Rest as needed between sets and reps.
Warm-up and Mobility Work:
800 Meter Row or 5 Minutes of Jumping Rope
Hip Circles - 10 Each Side
Arm Circles - 10 Forward, 10 Backward
Air-Squats 30 Reps
Push-ups 30 Reps
Sit-ups 30 Reps
Main Workout:
Pull-ups 3 Sets of 5-10 Reps
Dumbbell or Kettlebell Shoulder Press 3 Sets of 10 Reps
Chest Flys 3 Sets of 10-15 Reps
Leg Press 3 Sets of 10-15 Reps
Dumbbell or Kettlebell Stiff-Legged Deadlift 3 Sets of 10 Reps
Calf Raises 3 Sets of 20 Reps
800 Meter Run/Walk
Note: Increase the number of reps as needed if the prescribed workout is too easy.
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