March 2020

Arms

3 x 8-10 & 60/40/20

standing curls

rope press down

reverse grip shoulder press

sprint on elliptical

rope hammer curl

overhead triceps press

lateral raise

mountain climbers

behind back curl

leaning rope press down

reverse fly

180 burpees

reverse grip barbell curl

kickbacks

front raise

plank jack

Legs

3 x 8-10

squats

deadlifts

calf raises

Smith machine single leg squats off step

lunges off step

calf raises (toes in)

cable glute squeeze

banded squat with knee raise

finisher - 30s each x 3

box jump

lying ham curl on ball

jump rope

weighted plie squat

Tabata

elliptical sprint/ hollow rock x 4

jump squat/rock the cradle x 4

burpee/weighted reach and tap x4

plie squat jump/pike x 4

finisher:  all exercises

Back & Chest

3 x 8-10

lat pull down

machine chest press

machine row

chest fly

reverse grip low cable row

incline press

high row

high cable cross over

lat pull over on ball

push ups

Abs & Glutes

45s x 3

Turkish get up

weighted glute raise

slider side to side burpees

glute press x 2 (each side)

roll ups

bear crawl

deadbug

saw

woodchop x 2