Week 13 Workouts

Burn (Gym)

Timed Fitness Challenge


Cable 1-arm pulls 30×0 12 each side
MB burpee-press fast 20
DB russian step ups 2020 10 each side
Spiderman push ups 1010 15
SB jacknife 2020 12-15

Notes:

  • 6 sets
  • 10 second rest between exercise
  • 30-120 second rest between set

Body Sculpt (Home)


A1: KB high pulls 40×0 12-15
A2: Tricep push ups 2020 12-15
A3: Split squat, back foot up 3010 8-10
A4: L-lateral raises 3011 10-12
B1: DB supine hip thrusters 2020 15-20
B2: Body weight jacknifes 1010 25
B3: DB squats 6020 10-12
B4: Bent over rear delt DB raises 3010 10-12

Notes:

  • 10 second rest in between each exercise
  • This is an Advanced German Body Composition style of training, meaning that you complete 4 ‘big’ exercises in a row with only enough time between sets to get from one station to the next. German Body Comp and Advanced German Body Comp are great methods of training for rapid fat loss and increased muscle tone.
  • Please take 60 seconds rest after each set
  • Aim for 3-4 sets of each group of exercises in total