Elevate Your Gains

More Progress!

More Success!

Make sure you are improving daily. Push yourself! Your success depends on your efforts! (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 Barbell 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 DB 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 Barbell Rows 4 sets 12, 10, 8, 6 Rest 60 seconds between each set Barbell RDL's 4 sets 10 Rest 60 seconds between each set Barbell Shrugs 4 sets 10 Rest 60 seconds between each set

Farmers Walk 60 yards Overhead DB Tricep Extensions 4 sets 12, 10, 10, 8 Rest 60 seconds between each set DB Alternating Bicep 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