Great Workout for Fitness

MWF Morning-Basic Builders

5 sets of 10 reps each with a 1-0-1-0 tempo and 30 seconds rest

Squat Superset with Dead Lift

Split Squat Superset with Hanging Straight Leg Raises

Bent-over Dumbbell Rows with Dumbbell Bench Press

EZ Curl Bar Overhead Press with Lat Pull Down

Machine Dips with EZ Curl Bar Upright Row

Weighted Russian Twist with Standing Cable Rotation

MWF Evening-To the Core

100 Crunch-50 Chest Raise

50 Double Crunch-25 Superman

25 Sit-ups-10 Back Bridges

10,20,30,40,50,60 fwd-bkwd elliptical

Tuesday-Booty Sweat Part II

Balanced eyes closed 50

Glute Bridge 40

Single Leg Glute Bridge 20

Lateral Bands Legs Locked 20

Lat Bands Legs Bent 20

Suicide

5 Skips Vertical

5 Lateral Shuffle

20 Skaters-200meters-20 split squats-15sec fwd and backward 6inches lowered 5x

Alternate Deep Step Downs and bike sprint 1min 3x

Lap-lunge-lap-bear crawl-lap-crabwalk

Thursday-Never Winded Again

Vacuum holds-Buddha holds-Cage Expansion holds (VHBHCEH)

400-Squat Press

VHBHCEH

800-skaters-Bear Crawl-Crab Walk

VHBHCEH

1 Mile-Split Squat-burpies-roll-ups

VHBHCEH

800-skaters-Bear Crawl-Crab Walk

VHBHCEH

400-Squat Press

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