Push IT!

We have entered into fall and the temperature is cooling down. That does not mean you should cool off too. Keep burning up those calories and achieve your fitness goals. You are worth it! 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

Warm Up!

Jumping Jacks 45 seconds Mountain Climbers 45 seconds Laying Scorpion Kicks 45 seconds High Knees 40 yards Backpedal 40 yards Lateral Shuffle 40 yards (left) Lateral Shuffle 40 yards (right) High Knee Carioca 40 yards (left) High Knee Carioca 40 yards (right)

Rest 120 seconds

Burn IT! Box Jumps 3 sets 10 reps Rest 90 seconds between sets Barbell RDL's 4 sets 12, 10, 8, 8 reps Rest 90 seconds between sets Kettle Bell Swings 4 sets 12, 12, 10, 10 reps Rest 90 seconds between sets Barbell Bent Over Rows 4 sets 10, 10, 8, 8 reps Rest 90 seconds between sets Jerks 4 sets 4, 5, 6, 7 reps Rest 90 seconds between sets Barbell Upright Rows 4 sets 8, 10, 12, 14 reps Rest 90 seconds between sets Barbell Shrugs 4 sets 14, 12, 10, 8 reps Rest 90 seconds between sets Incline Barbell Bench Press 4 sets 12, 12, 10, 8 reps Rest 90 seconds between sets Barbell Close Grip Bench Press 4 sets 12, 12, 10, 10 reps Rest 90 seconds between sets Barbell Bicep Curls 4 sets 12, 10, 8, 6 reps Rest 90 seconds between sets

Strengthen IT!

Side Planks 30 seconds (left) Leg Raises 30 seconds Side Planks 30 seconds (right) Turkish Get Ups 10 reps (left) Plank 30 seconds Turkish Get Ups 10 reps (right) Rest 90 seconds

Repeat 2-3 rounds

Cool Down & Stretch Full Body Stretch From Head to Toes

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