Week Seventeen Workouts

Burn Session – Core Workout!


A1: SB pikes
A2: Crunches holding DB
A3: Cable wood chop
A4: Up-down brace
A5: Prone Cobra x 60 seconds

Notes:

  • Do each exercise 12-15 times per set
  • Complete 6 sets of each exercise
  • Take 0-10 seconds rest between exercises
  • Take 30-120 seconds rest between each set

Body Sculpt


Exercise Tempo
A1: Incline DB chest press, 30X0 30×0
A2: DB alternate lunges, 32X0 32×0
A3: DB pullovers, 3010 3010
A4: DB squats, 30X0 30×0
B1: DB upright rows, 3010 3010
B2: DB hip lifts, 3013 3013
B3: DB skullcrushers, 3010 3010
B4: DB bicep curls, 3010 3010

Notes:

  • Take 10 seconds rest between exercise
  • Take 30 seconds after each set (Aim to reduce this from last week!)
  • Do 10-12 reps of each exercise