Level 1
45 SEC Airdyne Bike 0.25Mile (3 sets) 1 min Break
45 SEC (5x per second under/over bike) Bicycles (3 sets) (3 sets) 1 min Break
45 SEC (5x per second under/over bike) Plank on Ball 1 min Break | Beat It - 46 min Own It - 38 min |
| Level 2- not complete
DB Bench Press Chest Exercise: 35lb/DB x 20reps (3 sets)
20lb/DB x 20reps (3 sets) DB Bent Over Row Back Exercise: 35lb x 20reps (3 sets)
20lb x 20reps (3 sets)
Barbell Squats Lower Body Exercise: 175lb x 15reps (3 sets)
95lb x 15reps (3 sets)
Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets) Chest Exercise: 15reps (3 sets)
Jumping Jacks Circuit 3 - Back & Bis
Seated Cable Row Horseshoe Handle Back Exercise: 100lb x 15reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Station 4 - Legs & Tris
Split Squat 20reps (3 sets)
20reps (3 sets)
In-Out Squat 20reps (3 sets)
20reps (3 sets)
Cable Rope Overhead Triceps Exercise: 60lb x 20reps (3 sets)
30lb x 20reps (3 sets)
Dips on Bench 15reps (3 sets)
15reps (3 sets)
Circuit 5 - ABs & Legs
Decline Sit-Ups 10lb x 10reps (3 sets)
6lb x 10reps (3 sets)
Bicycles 30sec (3 sets)
30sec (3 sets)
Kbell Upright Row Squat Biceps Exercise: 16kg x 20reps (3 sets) 12kg x 20reps (3 sets)
Circuit 6 - Cardio Full Body
| Beat It - 46 min Own It - 38 min |
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