Friday May 28th

Strength day!

Lift full body!

warm up on the bike or treadmill for 15 minutes

4-minute intervals (every 20 seconds on,10 seconds rest)
1. Decline bench press
2. Dead Lift
3. Hammer Curls
4. Tricep extension
5. Shoulder Reversals
6. Weighted squats

2-minute intervals (every 20 seconds on,10 seconds rest)
1. incline chest flies
2. Standing Rows
3. Forearm bicep curls
4. Triceps rope pull down or kickbacks
5. lateral raises

TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups

Core exercises - work on abs and low back
cobra, bicycle, leg raises, side crunches