W6/DAY 5: FULL BODY
We are FINAL week of this program!!! & we are soil in the stage of this program where I want challenge you to step into progressive overload & pick up slightly heavier weights than the first 3 weeks! So for example if you used 10lbs dumbbells all throughout Week 1-3, then for Week 4-6 I want you to challenge yourself to 12-15 lbs instead! Same for all weights/all exercises. Being the LAST week, if you want to add on even a few more pounds to your new heavy weights go for it- let's finish so strong girls!
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LAT PULL DOWN (4X10)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
Beginner: 30-50lbs Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep exte...
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BACK SQUATS (4X10)
Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells Intermediate: 15-35lb plates on each side of the barbell Advanced: 45-90+lb plates on each side of the barbell
*Modification: use dumbbells or... -
BARBELL RDL 4X10
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the... -
SUPERSET 4X (12 TRICEP PUSHDOWNS + 8 BICEP CURLS)
Perform your 12 Cable Tricep Pushdowns then move straight into you 8 Bicep Curls. Rest for 30-45 seconds in between each round!
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SUPERSET 4X (10 THRUSTERS + 8 INCHWORMS)
Perform your 10 Thrusters first, then move straight into your bodyweight Inchworms. Rest for 45-60 seconds in between each set!
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KB SWINGS (4X10)
Stand a little wider than shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.
Weight Recommen...
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5 MINUTE ABS FINISHER
45 sec on / 20 sec / off 1x through!
-Overhead Situps
-Single to Double In-Out Crunches
-Elbow Plank
-Right Side Plank Knee-Elbow Crunches
-Left Side Plank Knee-Elbow Crunches
