week 21 workouts

Body Sculpt – Gym


Exercise Tempo Reps Sets Rest
A1: BB bench press 3010  8-10  4 sets  10 sec
A2: DB straight-leg dead lift 30X0  8-10  4 sets  60 sec
B1: DB incline flys, pronated, 30 degree 3010  8-10  4 sets  10 sec
B2: Single-leg DB squats, back leg up 2020  12-15  4 sets  60 sec
C1: DB flat neutral chest press 30X0  10-12  3 sets  10 sec
C2: Tricep rope pushdowns 3111  15-20  3 sets  10 sec
C3: Lying leg curls 3010  8-10  3 sets  10 sec
C4: Calf presses on leg press 3011  10-12  3 sets  60 sec

Metabolic Madness – Home

Timed Fitness Challenge #2


500 skips
100 walking lunges
50 push ups
50 each side box jumps
50 sit-ups
25 each side get ups
50 KB swings
50 side lifts with DB

Notes:

  • Your goal is simply to get through it, you don’t have to do everything consecutively. You can choose the order but you can also choose to do, for example, just 10 or 20 or 30 of something and then switch to something else, so long as you reach your total numbers by the end. Good luck!