Fall Fitness Challenge Weeks 5-6

September 20, 2015

Day 1: Legs-  

 

Warm up on treadmill or outside (brisk walk, 5 minutes)

 

Leg Extensions 2x20

 

Squats 4x10  (with barbell across back or DBs down by sides)

 

Step Ups (on each leg, hold DBs down by sides) SUPERSET with Jumping Lunges 3x10

 

Walking Lunges (same leg on the way down, switch legs on the way back) SUPERSET with squat jumps 3x10

 

Side Lunges 3x10 each leg (hold DBs on shoulders, or use barbell) 

 

Hamstring Curls on Stability Ball 4x10 SUPERSET with Wall Sits 4x 1 minute

 

Tabata #1:  (20 seconds on, 10 seconds off.  8 rounds.  WATCH THE CLOCK CLOSELY!)

-Kettle Bell Swings (may also use a Dumb Bell)

 

Tabata #2:  

-Burpees :)

 

Day 2: Arms & Abs

 

Warm up band curls 2x50

 

Close Grip Barbell curls SUPERSET with Wide Grip Barbell Curls 3x10 

 

Dropset Hammer curls (start with heaviest weight for 6 reps, drop weight and perform 10 reps, drop weight and perform 15 reps)  3x 

 

TRI SET: 15 reps/4x thru

-DB Skull Crusher

-Close Grip Bench Press (from the floor)

-DB Chest Flies

 

TRI SET Abs:  15 reps/4x thru

-Standing Oblique Crunches

-Jack Knife on stability ball

-Leg Lifts (place stability ball between feet, and lift/lower legs)

 

Day 3: Shoulders

 

Single Arm Upright Rows- Ascending sets (2,4,6,8,10) 2 sets

 

Seated Arnold Press 4x10 

 

Lying Shoulder Press (lay FACE DOWN on a bench/floor.  Use LIGHT weight and press weights over head) 4x8

 

Band Pull Aparts 3x15  (hold hands in the center of the band and raise band to chest height.  Pull band apart)

 

Lateral Raises- Ascending sets (2,4,6,8,10) 2 sets

 

END WITH 10 minutes Sprints (30 sec on/30 sec off)

 

Day 4:  Total Body

 

Circuit #1 - repeat 4x thru/10 reps each

 

-Single leg deadlift (stiff leg)

-Seated Victory Press

-Burpees 
-DB Bench Press

-Singel Leg Jump Squats

 

Circuit #2- repeat 4x thru/10 reps each

 

-Band Curls

-Kettle Bell swings

-Plie Squat (hold DB between legs)

-Chair Dips

 

Tabata #1:  (20 seconds on, 10 seconds off.  8 rounds)

-High Knees

 

Tabata #2:

-Mountain Climbers

 

Day 5:  Chest & Back

 

Bench Press  4x10

 

Dumb Bell HEX PRESS SUPERSET with DB flies 4x10

 

Push Ups SUPERSET  with low cable flies 4x10 

 

Lat Pulldown 4x10

 

Reverse Grip Lat Pulldown 4x10

 

Close Grip Lat Pulldown 4x10

 

Bent over row 4x10

 

**30 minutes of Steady State Cardio**

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