The Magic Formula

enough said.

This week's workout agenda is similar to last week's.  One HIIT workout to be done everyday with a one or two body part lift.

Monday - HIIT + Chest and Triceps
Tuesday - HIIT + Back and Shoulders
Wed- HIIT + Chest and Biceps
Thursday - HIIT + Back
Friday - HIIT + Triceps and Shoulders

HIIT ROUTINE: go thru 1x
10 Burpees with Pushup and Knee/Squat Jump
50 Mountain Climbers
10 Box Jumps
50 Plank Jacks
10 Touchdown Jump Squats (touch floor)
50 Oblique Knee Tucks (in mountain climber - knee to opposite elbow)
10 Around the World V-Ups (one L side V-up, one center V-up, one R side V-up)


STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)

BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly


BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range

TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback

SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!