week 20 workouts

Body Sculpt (Home)


exercise tempo reps sets rest
A1: DB front squats 3310 5-8 5 sets 10 seconds
A2: DB neutral grip b/over row 3011 8-10 5 sets 60 seconds
B1: DB split squats 3210 8-10 3-4 sets
B2: DB b/over rear delt row 3111 10-12 3-4 sets 60 seconds
C1: DB squats, heels up 3010 10-12 3 sets 10 seconds
C2: Lying back extensions 2022 15-20 3 sets 10 seconds
C3: DB renegade row 2010 12-15 3 sets 10 seconds
C4: DB walking lunges 3010 8-10 3 sets 60 seconds

Shred Session – Mixed Tabata


Burpee squat press: 20 seconds
Get ups, alternate: 20 seconds
BW jacknife: 20 seconds
KB swings: 20 seconds

Notes:

  • Rest for exactly 10 seconds between each exercises
  • Repeat all exercise. This will total 4 minutes
  • Rest for 2-4 minutes and repeat x 2 more rounds!