The Making of You

So for the next 3 days - we are going to lift heavy.  2 body parts per day - just a couple of exercises each body part, but 6 sets of 8-10 reps each.  So you really need to pick up some serious weight!

Quick HIIT - go thru the following circuit 3x 
50 Jump Rope Skips or High Knees
10 Box Jumps or Step Ups each leg
10 PushUps
20 Alternating Toe Touches

Back and Shoulders HEAVY LIFT - 6 sets of each exercise, 8-10 reps - you can go thru the exercises as a circuit or do all 6 sets of one exercise and move on
(if you get through the first set and feel like you could have done more than 10 reps - go up in weight for your next set)

Single Arm Bent Over Row - you can either lean on a bench/chair or maintain a lunge position - palm faces in
Standing Double Arm Overhead Shoulder Press - palms face forward
Double Arm Bent Over Rear Delt Fly - palms face back, bring arms up and out to the side - lead with your elbows

TRAIN WITH INTENTION!