Work For Your Gains!

James Henderson
Dec 19, 2018
1 min read

Make Gains Today!

Hello Success

Wow! 2018 is almost over! Go hard for the rest of this month so that you have momentum heading into 2019. You have established your commitment and work ethic so keep moving towards your goals. (Make sure you are cleared by your Dr. to exercise.)

Complete each exercise with no rest between

Warm Up

Jump Rope 30 seconds Mountain Climbers 30 seconds Jumping Jacks 30 seconds Skipping 50 yards Backpedal 50 yards Rest 60 seconds,

Repeat,

Rest 60 seconds,

Repeat,

Rest 60 seconds

Burner

Leg Raises 25 Squat Thrusts 20 Supermans 25 DB Step Ups 20 (10 each side) Renegade Rows 20 (10 each side) RDL's 15 Push Ups 15 DB Biceps Curls 15 DB Shoulder Press 15 DB Kickbacks 15 DB Upright Rows 15 DB Hammer Curls 15 DB Overhead Triceps Extension 15 Opposite Arms/Opposite Legs 20 Windshield Wipers 20 Glute Bridges 25

Rest 90 seconds

100 Yard Sprints x 3

Rest 120 seconds

Windshield Wipers 20 Opposite Arms/Opposite Legs 20 DB Overhead Triceps Extension 15 DB Hammer Curls 15 DB Upright Rows 15 DB Kickbacks 15 DB Shoulder Press 15 DB Biceps Curls 15 Push Ups 15 RDL's 15 Renegade Rows 20 (10 each side) DB Step Ups 20 (10 each side) Supermans 25 Squat Thrusts 20 Leg Raises 25 Glute Bridges 25