Workout Schedule – July

Week 2 – Day 3 – Triceps & Abs

Superset 1

TRX Bodyweight Tricep Extensions - 5 sets of 10 reps

Using the TRX, grab handles with hands, walk feet out so your body is at an angle, drop elbows down and pull head through, then extend back out to starting position. (The farther your feet are the harder it will be on your core, closer is easier.)

Ab Wheel Roll Outs - 5 sets of 15-20 reps

Using an ab wheel, kneel down on the ground and place both hands on the sides of the ab wheel. Roll out and in while keeping your core tight, only going out as far as you can without letting your back arch.

Superset 2

Cable Crunch - 4 sets of 25-30 reps

Using a cable on the highest notch with the rope attachments, kneel down facing away from the cable. Perform a crunch while driving your elbows to your knees. Think of tucking your tailbone under at the bottom of each rep.

Bench Tricep Dips (Weighted) - 4 sets of 20 reps

Start with your hands and feet on different benches with your butt between them. Place a plate on top of your thighs and balance it on your core, then do dips by slowly lowering your butt towards the ground before returning to starting position.

Cable Crunch Twists - 4 sets of 20 reps per side

Use a rope attachment on the highest notch of the cable machine. Sitting on the ground facing the cable and holding onto the rope, pull it towards your body and twist side to side, crunching your abs/obliques each time. Continue alternating sides throughout the exercise.

Superset 3

Dumbbell Tricep Push-Ups - 5 sets of 10-12 reps

Grab two dumbbells and place them on the ground in a triangle position. With your hands on the dumbbells perform a push up on your toes (or knees if needed.)

Decline Bench Leg Drops - 5 sets of 15-20 reps

Using the ab bench, place hands on the handles at the top while laying on your back. Lift legs up and down while keeping your core tight and not allowing your back to arch.

One Arm Overhead Tricep Extension - 5 sets of 15 reps per arm

Holding 1 dumbbell with one hand behind your head, upper arm pointing straight up keeping your elbows pointed at the ceiling.


6 sets of incline treadmill sprints