WEEK 3 DAY 6

WEEK 3 DAY 6

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WEEK 3 DAY 6
  • SEATED ROW (4X12)

    Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

    Weight Recommendations:

    Beginner: 10-15lbs
    Intermediate: 20-45lbs
    Advanced: 50-90...

  • SUMO RDL (4X12)

    Start in a wide stance with toes pointed slightly diagonal. Hold a kettlebell, engage your core, hinge your hips back and lower the weight toward the middle of your shins, keep your back flat & weight in your glutes/hamstrings as you stand back up.

    Weight Recommendations:

    Beginner: 5-10lbs
    Inte...

  • STEP UPS (3X10)

    Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

    Weight Recommendations:

    Beginner: Bodyweight-7 lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+...

  • REVERSE LUNGE CURLS (3X10)

    Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-65+ lbs

    *Modification: split this exercise into 2 s...

  • INCLINED PUSHUPS (3X12)

    Perform a pushup, but on an elevated surface like a bench or box

  • FINISHER CIRCUIT

    Circuit: (50 second work / 20 second rest) 2x
    - Lateral to curtsy lunge
    - “ (other side)
    -OH situps
    - Bird dogs
    -“ (other side)
    - Burpee squat jumps