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  • Abs & Core

    Abs & Core

    High to low wood chops 10 reps per side Crunches 20 reps Reverse crunch 10 reps Mountain climbers 50 reps Plank 1 min Side plank 30 secs per side Rest 1 min then repeat 3 times

  • Shoulder circuit & core

    Shoulder circuit & core

    Warm up Dynamic Arnold db press 8-12reps 4 sets all 4 exercises below run as a circuit Db side lat raise 12 reps Cable upright rows 12 reps Bent over rear delts db 12 reps Seated face pulls 12 reps rest 90 secs repeat 4 sets Plank 1 min Russian medball twists 1 min Plate

  • Arms workout

    Arms workout

    Ezbar skull crushers 15 reps – Ezbar curls 15 reps or AMRAP ( use same weight) 3 sets Cable single curls 12 reps – Tricep pushdowns 12 reps 3 sets Rope hammer curls 10 reps – Rope Ex 10 reps 3 sets

  • Chest workout

    Chest workout

    Warm up band work into 2 light sets on first exercise Barbell flat bench 8-12 reps 3/4 sets, add a drop set on last set Db incline bench 8-12 reps 3/4 sets, add a drop set on last set Slight incline db flys 8-12 reps – dips wide 10 reps ( add weight if 10

  • Back Workout

    Back Workout

    Warm up 2 light sets of first exercises Barbell bent over rows 8 reps 3 sets Dead lifts barbell 8 reps 3 sets Seated rows wide grip 8-12 reps 3 sets wide pull ups 10 reps – narrow grip 10 reps – chin ups 10 reps 3 sets, use assisted machine if needed and do

  • Full body/core workout

    Full body/core workout

    Warm up – Dynamic ( squats coming up onto toes 10 reps – walkouts 5 reps – high knees 20 secs -shrugs 10 reps – ) Trx pulls 15 reps – trx squat jumps 15 reps rest 60 secs and repeat 2 times Trx Mountain climbers 20 reps – trx pike press 8 reps –

  • Abs & core

    Abs & core

    Hanging leg rasies 10 reps – Plate crunches 5kg ladies 10kg men 10 reps rest 60 secs repeat 3 times High 2 low wood chops cables 10 reps – Plank 1 min rest 60 secs repeat 3 times Mountain climbers 20 reps – Side plank 30 secs rest 60 secs repeat 3 times Roll outs

  • Back Workout

    Back Workout

    Warm up – 2 light sets on first exercise – Band work – foam roll Barbell deadlifts 6/8 reps 4 sets Rope pull downs 10-15 reps 3 sets Single arm dumbbell rows 8-12 reps 3 sets Dumbbell pull overs 8-12 reps 3 sets Pull ups 10 reps or AMRAP ( use assisted machin ) Stretches

  • Kettlebell workout

    Kettlebell workout

    Warm up Walk outs 5-10 reps squats coming up onto toes 10 repes Butt kicks 20 secs jacks 20 secs shrugs 10 reps   Exercises   Goblet squats  10-15 reps Reverse lunges with pass under  20 reps Single shoulder press 10 reps Swings 20 reps (keep as heavy as poss) Close grip press ups hands

  • Abs & core

    Abs & core

    Wheel roll outs 8-10 reps Reverse crunches 20 repes Side bends 20 reps Side plank 30 secs per side Crunches 20 reps plank 1 min Rest 30-60 secs repeat 2/3 times