VIRTUAL – Friday May 15th – SCULPT, TONE, SHRED

Part 1 – FRIDAY FLOW (10mins)

2 Rounds – 5 Reps/Exercise/Side

  • Spider Lunges

  • Good Morning Squats

  • Down Dog Push-up

  • Cat Camel

  • Deadbug

  • Prone Y-T-W (3sec Hold Each Rep)(Tennis/Lacrosse Ball)

Part 2 – SCULPT (12mins)

PRO TIP: You should be ready to cry and fail reps at the end of EACH set. Keep elbows TIGHT to your side on Bench & Push-ups

Bench & Push-up Superset

3 Sets of MAX Reps Bench Press/Push-ups +

Followed Immediately by MAX Reps Push-ups/Knee/Incline Push-ups

PRO TIP: Feel the BURN 🙂 Don’t touch those legs.

Weighted Wall Sits

  • 3 Rounds

  • 1min ON, 1min OFF

Part 3 – TONE (12mins)

TEMPO Rows & 21’s Curls

Complete 3 Rounds

10 Tempo Bent-Over Rows +

21’s Bicep Curls

1min Rest Between Sets

Speed UP Slow DOWN

Skull Crushers & Plate Raise

3 Rounds

30 Reps Skull Crushers

Followed Immediately by: 30 Reps Plate Raise

  • Set 1 – Hips to Shoulder Level

  • Set 2 – Shoulder Level to OH

  • Set 3 – Full Range

Part 4 – SHRED (12mins)

2 Sets of the Following:

Set 1: 40sec ON 20sec OFF

Set 2: 30sec ON 30sec OFF

Mountain Climbers

Hollow Hold

Plank UP/DN (Plank Hold)

Superman

Windshield Wipers (Bent Knee)