Workout Schedule – January

Week 5 – Day 5 – Weighted Circuit Day

WARM UP:

Stair master

Level 6-10/1:30 skipping steps

Level 10-12 holding on to handles skip steps/glute kickback/1 min

Level 16 backwards walks holding on 2 min

Repeat 3-4x or until legs feel warm

Superset 1 – 5 sets

Burpee curl to press – 12 reps

holding two DB’s perform a burpee then when you stand up do a bicep curl to shoulder press with the DB’s. Keep repeating.

Hammer curls – 10 reps

Start with arm by your side, hold weight with thumb up, curl weight towards your bicep and back down, keep elbow right by your side only using your bicep to curl.

Cardio burst – 2 sets of 30 seconds

One arm burpee

Standing on the ground place one arm on the ground and jump both feet back and out to a push up position, other arm up above head for balance, then jump both feet in and jump up to the start, keep repeating.

Superset 2 – 4 sets

Jack feet, tuck in – 15 reps

Standing on the ground place one arm on the ground and jump both feet back and out to a push up position, other arm up above head for balance, then jump both feet in and jump up to the start, keep repeating.

Reverse back flys – 10 reps

Using DB’s perform a wide fly hitting a box shape at the top of every exercise.

Plate curl to press – 10 reps

Cardio burst– 2 sets of 30 seconds

Modified burpees

start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.

Finisher 2-3x or until failure

Alt. DB bicep curls – 12 each arm

Start with arm by your side, curl weight towards your body and back down, focus on only using your bicep, keep elbow close to side

One arm overhead tricep extension – 12 each arm

Holding 1 dumbell with one hand behind your head, upperarm pointing straight up keeping your elbows pointed to the ceiling, drive the weight down below head then extend to straight up over your head, keep repeating.

Burpees – 1 min

start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.