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DYNAMIC WARMUP |  COOLDOWN WEEK 3 PAGE |  WELCOME PAGE

Full body workout for you! Today is a mixture of repped and timed supersets. It's two movements that you will roll back and forth with minimal rest in between. Think of it as a a seesaw of reps, once one goes down, the other goes up. Let me know if you have any questions. 

Equipment needed: mini band + couple different sizes of dumbbells

Set 1:

[Round 1: 20 reps of exercise 1, 8 reps of exercise 2

Round 2: 15 reps of exercise 1, 10 reps of exercise 2

Round 3: 3: 12reps of exercise 1, 12 reps of exercise 2

Round 4: 10 reps of exercise 1, 15 reps of exercise 2

Round 5: 8reps of exercise 1, 20 reps of exercise 2]

  1. DB shoulder press

  2. Squat hops


Set 2:

[Round 1: 30 sec on, 10 off

Round 2: 40 sec on 10 off

Round 3: 50 sec on, 10 sec off

Round 4: 60 sec on, 10 sec off]

  1. Split jumps

  2. DB shoulder shrug 


Set 3:

[Round 1: 20 reps of exercise 1, 8 reps of exercise 2

Round 2: 15 reps of exercise 1, 10 reps of exercise 2

Round 3: 3: 12reps of exercise 1, 12 reps of exercise 2

Round 4: 10 reps of exercise 1, 15 reps of exercise 2

Round 5: 8reps of exercise 1, 20 reps of exercise 2]

  1. DB deadlift to curl

  2. Jump jack shoulder raise


Set 4:

[Round 1: 30 sec on, 10 off

Round 2: 40 sec on 10 off

Round 3: 50 sec on, 10 sec off

Round 4: 60 sec on, 10 sec off]

  1. Skaters

  2. Banded shoulder taps