week 10 workouts

Body Sculpt (At the gym) 


a1 BB clean 20×0 4-6
a2 Pull ups 4010 4-10
b1 front squats 4010 8-10
b2 lunge jumps 15 each side
c1 incline DB press 3020 6-8
c2 DB bent over row 2021 10-12
d1 SB jacknife 1010 12-15
d2 lying leg raises 4010 15-20

Notes:

  • 2-4 sets
  • 40-50 mins
  • rest is 30 seconds after ‘1’ and 6 seconds after’2′

 

Metabolic Madness (At home)


300 workout


50 jump squats
50 KB deadlifts
50 renegade rows (25 each side)
50 lying leg raises
50 body weight jacknifes
50 burpees
50 box jumps

Notes:

  • Do them in which ever order you like, you can mix and match. (ie. As many squats as you can, and then on to the next. It doesn’t have to be all 50 at once.)
  • Under 30 minutes