Week 23 Workouts

Body Sculpt – Gym


A1: Close-grip pulldowns 3030  8-10 reps 4 sets  10 sec
A2: DB incline neutral chest press 3030  8-10 reps 4 sets  100 sec
B1: DB hip thrusters  40X0  15-20 reps 3-4 sets  10 seconds
B2: BB standing shoulder press 3010  8-10 3-4 sets  75 seconds
C1: Seated row 3110  8-10 3 sets  10 seconds
C2: DB L-lateral raises 3110  10-12 3 sets  10 seconds
C3: Wide grip pulldowns 4010  12-15 3 sets  10 seconds
C4: Tricep push-ups 2020  12-15 3 sets  60 seconds

Notes:

  • 5-6 sets of everything
  • Do one warm-up set first, with little or no reps
  • Take 10 seconds rest between exercises and 120 seconds rest after A6 at the end of each round

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!