Knee Push Ups Alternating Bicep Curls Kickbacks Plank Walk Outs Hammer Curls High Knees Dips High Curls Knee Push Ups Mountain Climbers Pushdowns Plank 10 reps 15 reps 15 reps/side 15 reps 1 sets 3 sets 1 sets 15 reps 15 reps/side 1 sets 3 sets 1 sets 15 reps 15 reps/side 15 reps 1 sets 3 sets 1 sets 25 reps/side 15 reps 1 minute 1 sets 3 sets 1 1 1 Engagement Circuit Weight Training Work Sets Finishing Circuit 3 WEDNESDAY: ARMS/ABS Weit Trag Pl X RECOMMENDED Complete an additional round of the finishing circuit INSTRUCTIONS Complete all 4 exercises back to back with little to no rest in between. After completing 1 round, move onto the weight training work sets. INSTRUCTIONS Complete 3 sets of each exercise before moving onto the next. Slightly increase the weight with each set. Rest 30-60 seconds in between sets. INSTRUCTIONS Complete all 4 exercises back to back with little to no rest in between. Move onto the recommended and/or optional sections. OPTIONAL Complete 5 minutes of HIIT cardio (30 sec on, 30 sec off - kettlebell swings, sprints, biking, jump rope, high knees, jumping jacks, any cardiovascular movement) Countdown 2 3 4 2 3 4 2 3 4
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Knee Push Ups Alternating Bicep Curls Kickbacks
Plank Walk Outs Hammer Curls High Knees
Dips High Curls Knee Push Ups
Mountain Climbers Pushdowns Plank
10reps
15reps
15reps/side
15reps
1sets
3sets
1sets
15reps
15reps/side
1sets
3sets
1sets
15reps
15reps/side
15reps
1sets
3sets
1sets
25reps/side
15reps
1minute
1sets
3sets
1 1 1Engagement Circuit Weight Training Work Sets Finishing Circuit
3
WEDNESDAY: ARMS/ABSWeight Training Plan X
RecommendedComplete an additional round of the finishing circuit
InSTRUcTIonSComplete all 4 exercises back to back with little to norest in between. After completing 1 round, moveonto the weight training work sets.
InSTRUcTIonSComplete 3 sets of each exercise before movingonto the next. Slightly increase the weight with eachset. Rest 30-60 seconds in between sets.
InSTRUcTIonSComplete all 4 exercises back to back with little tono rest in between. Move onto the recommendedand/or optional sections.
oPTIonALComplete 5 minutes of HIIT cardio (30 sec on, 30 sec off - kettlebell swings, sprints,
biking, jump rope, high knees, jumping jacks, any cardiovascular movement)
Countdown
2
3
4
2
3
4
2
3
4
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