Weeks 1 and 2

movements

Goblet Squat                         

Paloff Press

DB Bench Press                     

Lat Pulldown

Seated Cable Row                 

Alt DB OHP

Plank                                     

DB RDL

Tips

  1.   Take 30 seconds of rest in between each exercise during the first circuit
  2.   Find a weight that you are able to hold perfect form throughout the set
  3.   If your lower back begins to sag during the plank, stop the set short
  4.   Take two days of rest in between each workout (Monday/ Thursday or Tuesday/Friday)
  5.   During your rest days, walking for 30-60 minutes can help with recovery and burn fat

Day 1         

A1. Goblet Squat                   4X8

A2. DB Bench Press               4X8

A3. Seated Cable Row           4X8

           
B.  Airdyne Bike                    5 minutes straight of 50 seconds easy, 10 seconds fast   
           
C.  Plank                               3X30s

Day 2

A1.  DB RDL                            4X8

A2.  Alt DB OHP                     4X8/arm

A3.  Lat Pulldown                  4X8

B.   Treadmill                         6 minutes straight of 30 seconds run/1 minute walk

C.   Paloff Press                     2X5/side (2 second hold)


week 2

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