Go Hard!!

Give your maximal effort to build your momentum and earn your results faster! 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 Scorpion Kicks 10 each side High Knees 30 seconds Lateral High Knees 50 yards (left) Lateral High Knees 50 yards (right) Lateral Shuffle 50 yards (left) Lateral Shuffle 50 yards (right) Backpedal 50 yards Skipping 50 yards Lateral Carioca 50 yards (left) Lateral Carioca 50 yards (right) Inch Worm Planks 50 yards Rest 90 seconds Move Faster! Farmers Walk 40 yards DB Incline Press 4 sets 12, 10, 8, 6 Rest 60 seconds between each set DB Chest Fly’s 4 sets 12, 12, 12, 12 Rest 60 seconds between each set Barbell Upright Rows 4 sets 12, 10, 10, 8 Rest 60 seconds between each set Walking Lunges w/DB Shoulder Press 3 sets 14 Rest 90 seconds between each set 1 Arm DB Rows 4 sets 12, 10, 8, 6 Rest 60 seconds between each set DB Single Leg RDL's 4 sets 10 Rest 60 seconds between each set DB Shrugs 4 sets 10 Rest 60 seconds between each set Farmers Walk 60 yards Barbell Close Grip Bench Press 4 sets 12, 10, 10, 8 Rest 60 seconds between each set Barbell Curls 4 sets 12, 10, 10, 8 Rest 60 seconds between each set Farmers Walk 80 yards Plank 40 seconds Leg raises 40 seconds Side Plank 40 seconds (left) Bicycles 40 seconds Side Plank 40 seconds (right) Rest 120 seconds Farmers Walk 100 yards Plank 60 seconds Leg raises 60 seconds Side Plank 60 seconds (left) Bicycles 60 seconds Side Plank 60 seconds (right) Rest 180 seconds Cool Down & Stretch Full Body Stretch From Head To Toes