Fire!

The heat wave seems to left for a while which may be a relief for you. Make sure you are getting your workouts done since your health is important. In addition, keep your hydration under control so that you do not end up dehydrated. Hard Work! (Make sure you are cleared by your Dr. to exercise.) Complete each exercise with specified rest between Fire Up! Jogging 100 yards Buttkicks 100 yards High Knee Carioca 100 yards (left) High Knee Carioca 100 yards (right) Lateral Shuffle 100 yards (left) Lateral Shuffle 100 yards (right) Burpees 5 reps Backpedal 100 yards Sprint 100 yards Rest 90 seconds Work IT! DB Bench Press 4 sets 12, 10, 8, 6 reps Rest 65 seconds between each set One Arm DB Rows 4 sets 12, 10, 8, 6 reps (each arm) Rest 65 seconds between each set Lat Pulldowns 4 sets 12, 12, 12, 10 reps Rest 65 seconds between each set DB Incline Bench Press 4 sets 10, 8, 8, 6 reps Rest 65 seconds between each set DB Front Raises + DB Upright Rows + DB Shrugs 4 sets 12, 12, 12, 10 reps Rest 65 seconds between each set Barbell Back Squats 4 sets 10, 8, 6, 6 reps Rest 80 seconds between each set Barbell RDL's 4 sets 12, 12, 10, 10 reps Rest 80 seconds between each set Barbell Hip Thrusts 4 sets 10, 10, 8, 8 reps Rest 80 seconds between each set DB Lateral Lunges w/ DB Shoulder Press 3 sets 14, 14, 14 reps (7 lunges each leg) Rest 80 seconds between each set Suitcases 60 seconds Side Plank Reach Through 40 seconds (left side) Leg Raises 40 seconds Side Plank 40 Reach Through seconds (right side) Suitcases 60 seconds Windshield Wipers 60 seconds Plank 60 seconds Rest 120 seconds and repeat for 2 rounds Cool Down & Stretch Full Body Stretch From Head to Toes Contact me with feedback, emotional outbursts, and questions :-)