Fall Fitness Challenge Weeks 7 & 8

October 5, 2015

Workout #1: LEGS

Walking Lunges- Warm up set of 20 on each leg without weights.  Then 2x12 holding 15 lb dumb bells, then 2x8 holding a heavier set of DBs, then 1x15 holding the heaviest set of DBs

 

Hamstring ball curls- 1x20, 2x15, 2x10 

 

Stiff Leg Deadlift (with dumb bells)- 5x8-12 (increase weight each time)

 

Three way lunge (hold heavy dumb bells on top of shoulders)- 3x10  

 

Goblet squat 5x10 (each leg) 

 

**End with 20 minutes of cardio**

 

Workout #2:  Back & Biceps

Circuit 1- (repeat 4x thru, 15 reps each)

    -Bent over row 

    -back fly Bent Over Dumbbell Reverse Fly

    -Wide grip upright row (dumb bells) 

    -Superman  

    -Straight Arm Pulldown (band or cables)  

 

Circuit 2- (repeat 3x thru, 12 reps each)

    -Dumb bell curls

    -Concentration curl  

    -Standing hammer curl (palms are facing IN towards your body) 

 

Workout #3:  PUSH UP WORKOUT  **if you do not have "perfect push ups, use dumb bells**

 

Perfect pushup on knees handles north to south 4 x FAILURE

 

Hands out pushup (on your knees, Fingers are facing out to the side) 4 x FAILURE

 

Hands in pushup for triceps (Fingers must face each other) 

4x FAILURE

 

Perfect pushup with one handle north to south

and the other going east to west (Alternate this grip each set)

3 (sets each way) x 10

 

Leg raises on floor, hands can be under glutes

10 sets x Failure

 

**End with Kettle Bell (or Dumb bell) swings- Squat & Swing kettlebell for 20 seconds on/10 seconds off for a total of 16 minutes**

 

Workout #4: Total Body/Cardio

 

50 squat jumps SUPERSET with 10 Dumb Bell Chest Press 3 sets

 

Single leg bench squat (each leg) 3x10  

 

Thrusters with Dumb Bells 4x15  

 

Band Curls SUPERSET with Chair Dips 4x15

 

Glute Bridges on step 4x20  

 

100 Kettle Bell (or dumb bell) swings

 

100 jumping jacks

 

 

Workout #5:  Shoulders & Arms

 

50 chair dips  

 

Seated Dumb bell curls 4 x 10

 

Skull crushers 

 

Hammer curls 

1x6 (heaviest weight), 2x8, 2x15 (lightest weight)

 

Tricep dumb bell kickbacks 4x12 

 

IN & OUT bicep curls 4x8 

 

Seated Dumb Bell Shoulder Press 6x10

 

Alternating Lateral Raises SUPERSET with Alternating Front Raises 4x10 (each side)

 

**End with 15 minutes of Intervals** (30 jog/run, 30 seconds walk)

 

PICK ONE DAY TO DO 45 MINUTES OF CARDIO ONLY!

 

 

 

 

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