Knee Push Ups Alternating Bicep Curls Kickbacks

Plank Walk Outs Hammer Curls High Knees

Dips High Curls Knee Push Ups

Mountain Climbers Pushdowns Plank

10reps

15reps

15reps/side

15reps

1sets

3sets

1sets

15reps

15reps/side

1sets

3sets

1sets

15reps

15reps/side

15reps

1sets

3sets

1sets

25reps/side

15reps

1minute

1sets

3sets

1 1 1Engagement Circuit Weight Training Work Sets Finishing Circuit

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WEDNESDAY: ARMS/ABSWeight Training Plan X

RecommendedComplete an additional round of the finishing circuit

InSTRUcTIonSComplete all 4 exercises back to back with little to norest in between. After completing 1 round, moveonto the weight training work sets.

InSTRUcTIonSComplete 3 sets of each exercise before movingonto the next. Slightly increase the weight with eachset. Rest 30-60 seconds in between sets.

InSTRUcTIonSComplete all 4 exercises back to back with little tono rest in between. Move onto the recommendedand/or optional sections.

oPTIonALComplete 5 minutes of HIIT cardio (30 sec on, 30 sec off - kettlebell swings, sprints,

biking, jump rope, high knees, jumping jacks, any cardiovascular movement)

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