Go Hard Today!

February Progress!

More Success

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 Bounding 50 yards Sprint 50 yards Rest 90 seconds

Move Those Weights!

DB Shoulder Press 4 sets 12, 10, 8, 6 Rest 60 seconds between each set DB Lateral Raises 4 sets 12, 12, 12, 12 Rest 60 seconds between each set DB Upright Rows 4 sets 12, 10, 10, 8 Rest 60 seconds between each set DB Rear Deltoid Fly's 4 sets 12, 12, 12, 12 Rest 60 seconds between each set

Front Squats 4 sets 10, 8, 8, 6 Rest 90 seconds between each set 1 Arm DB Rows 4 sets 12, 10, 8, 6 Rest 60 seconds between each set Barbell RDL's 4 sets 10, 8, 8, 6 Rest 90 seconds between each set Barbell Shrugs 4 sets 10 Rest 60 seconds between each set

Bench Dips 4 sets 16, 12, 10, 10 Rest 60 seconds between each set DB Curls 4 sets 12, 10, 10, 8 Rest 60 seconds between each set Close Grip Push Ups 4 sets 12 Rest 60 seconds between each set Reverse Curls 4 sets 12 Rest 60 seconds between each set

Windshield Wipers 40 seconds Leg raises 40 seconds Side Plank 40 seconds (left) Bicycles 40 seconds Side Plank 40 seconds (right) Rest 120 seconds

Windshield Wipers 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