Workout A
You’ll do this workout 4 times, alternating with workout B.
Warmup
10-15 minutes. Jog, jump rope, stepper, whatever just get loose.
Front Squat/Push Press
- Elbows up but don’t hurt yourself. I do it way slower and more deliberate than this and she is not liftng real 45′s but this is the general gist of it I can’t find a great video representation:
75 second rest between sets.
Each workout) 2 sets, 10 reps
- Step-ups
- Dumbbell One Point Row
Alternating sets. One set of step-ups, one set of rows, etc. 75 second rest between sets.
Step-ups:
– Easy enough. Hold some dumbbells and step up on a bench or something. One set is 10 reps for each leg, so a total of 20 steps.
Each workout) 2 sets, 10 reps
Dumbbell One Point Row:
– She doesn’t show it right at the start but she does shortly thereafter:
Each workout) 2 sets, 10 reps
- Static Lunge, rear foot elevated
- Push-Up
Alternating sets again. One set lunges, one set push-ups, repeat. 75 second rest between sets.
Static Lunge, rear foot elevated:
– This is generally it, but my rear foot is on a bozu ball and I’m holding dumbbells.
It’s a bitch.
Each workout) 2 sets, 10 reps
Push-up:
– Doing T-push-ups to change it up a bit, they’re actually getting easier.
Each workout) 2 sets, 10 reps (or 12 or whatever you want)
- Plank
- Cable Horizontal Wood Chop
Alternating sets again. One plank, one set chops, repeat. 75 second rest between sets.
Plank:
– Any plank you want. We’ve been doing these ones.
Each workout) 2 sets, 60 second reps
Cable Horizontal Wood Chop:
– Turn your body, don’t use your arms use your torso.
Each workout) 2 sets, 10 reps
