week eight workouts

Body Sculpt (In the gym):

Notes:


exercise tempo reps
a1 DB squats 40×0 6-8
a2 DB static lunges 40×0 6-8
b1 renegade row 2020 8-10
b2 standing hammer curls 3020 6-8
c1 decline push ups 40×0 10-15
c2 standing DB arnie press 4010 8-10
d1 swissball pikes 3020 8-15
d2 bridge brace 60+seconds
  • 2-4 sets
  • 40-50 mins
  • rest is 30 seconds after ‘1’ and 60 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