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Final week as I'm moving to a city with actual gyms!
See week 1/2 for full description.
Weeks 9 and 10 change the warm up to jumping jacks and change a number of the exercises.
1x0 reps |
rest: 1s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 20s
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Dumbbell One-Arm Tricep Kickback
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3x20 reps |
rest: 20s
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Dumbbell Wrist Curl (Palms Up)
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3x10 reps |
rest: 20s
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Dumbbell Calf Raise
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3x10 reps |
rest: 20s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 20s
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Dumbbell One-Arm Tricep Kickback
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3x20 reps |
rest: 20s
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Dumbbell Wrist Curl (Palms Up)
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3x10 reps |
rest: 20s
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Dumbbell Calf Raise
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3x10 reps |
rest: 20s
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Yoga
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1x0 reps |
rest: 5s
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1x0 reps |
rest: 1s
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Air Bike
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3x20 reps |
rest: 20s
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Reverse Crunch
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3x20 reps |
rest: 20s
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Weight Plate Russian Twist
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3x10 reps |
rest: 20s
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Barbell Shrug
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3x10 reps |
rest: 20s
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Air Bike
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3x20 reps |
rest: 20s
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Reverse Crunch
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3x20 reps |
rest: 20s
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Weight Plate Russian Twist
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3x10 reps |
rest: 20s
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Barbell Shrug
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3x10 reps |
rest: 20s
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Yoga
|
1x0 reps |
rest: 5s
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1x0 reps |
rest: 1s
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Dumbbell Lunge
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3x10 reps |
rest: 20s
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Dumbbell Calf Raise
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3x10 reps |
rest: 20s
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Flutter Kick
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3x20 reps |
rest: 20s
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Dumbbell One-Arm Tricep Kickback
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3x20 reps |
rest: 20s
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Dumbbell Lunge
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3x10 reps |
rest: 20s
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Dumbbell Calf Raise
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3x10 reps |
rest: 20s
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Flutter Kick
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3x20 reps |
rest: 20s
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Dumbbell One-Arm Tricep Kickback
|
3x20 reps |
rest: 20s
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Yoga
|
1x0 reps |
rest: 5s
|
1x0 reps |
rest: 1s
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Barbell Deadlift
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3x10 reps |
rest: 20s
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Barbell Shrug
|
3x10 reps |
rest: 20s
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Push-Up
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3x10 reps |
rest: 20s
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Reverse Crunch
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3x20 reps |
rest: 20s
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Barbell Deadlift
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3x10 reps |
rest: 20s
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Barbell Shrug
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3x10 reps |
rest: 20s
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Push-Up
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3x10 reps |
rest: 20s
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Reverse Crunch
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3x20 reps |
rest: 20s
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Yoga
|
1x0 reps |
rest: 5s
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1x0 reps |
rest: 1s
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Dumbbell Alternating Bicep Curl
|
2x15 reps |
rest: 15s
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Air Bike
|
2x30 reps |
rest: 15s
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Dumbbell Lunge
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2x30 reps |
rest: 15s
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Dumbbell Deadlift
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2x15 reps |
rest: 15s
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Dumbbell One-Arm Tricep Kickback
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2x15 reps |
rest: 15s
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Reverse Crunch
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2x30 reps |
rest: 15s
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Dumbbell Calf Raise
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2x15 reps |
rest: 15s
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Dumbbell Shoulder Shrug
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2x15 reps |
rest: 15s
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Dumbbell Wrist Curl (Palms Up)
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2x15 reps |
rest: 15s
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Dumbbell Side Bend
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2x30 reps |
rest: 15s
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Flutter Kick
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2x30 reps |
rest: 15s
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Push-Up
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2x15 reps |
rest: 15s
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Yoga
|
1x0 reps |
rest: 5s
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