Workout 5/ Cycle 1

Warm Up

Upright Bike 1 mile

5 sets

Hoist Incline Shoulder Press x 8 reps

Single Leg Hip Bridge x 8 each leg

Part A)

10 minutes on the clock: Complete as many rounds and reps as possible.

6 L Sit Dumb Bell Presses

9 Assisted Dips, if you are not there yet...do Hoist Machine Tricep Extensions

12 Push Ups...Scale as needed to acheive a plank position

Part C)

Every Minute on the Minute for 6 minutes

Inverted Row x 10

Plank Hold 45 seconds....IF you are not able to hold plank with perfect form for at least 15 seconds...move to the Hoist Roc Ab Machine

Hoist Roc Ab Crunches x 15 (choose an amount of wieght that makes these a challenge...Don't rip yourself off...or you'll never get ripped!!)

Cool Down)

Thoracic Spine Stretches

Perform each as shown in the tutorial,:

Shoulder stretch from knees (cat stretch) , 30 seconds each side

Pretzle, 30 sec. each side

Iron Cross, 20 twists

**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.

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