Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – weighted pull ups
8×3
- use dumbbell between feet and go heavy
rest 3 min
Stamina – Complete 4 sets with 2 min rest between each set (all the way through the list is one set)
Toes to bar or hanging knee raises – as many as possible in 30 sec
rest 30 sec
ground to overhead w/plate ( guys use 45lb plate/ girls use 25lb plate) as many as possible in 30 sec
rest 30 sec
dumbbell push press( Guys use 45lb dumbbells/girls use 25lb dumbbells) as many as possible in 30 sec
- this is a slow week so make the best of this workout
- when you push yourself when tired is where results come from
