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 Week 8 Intermediate/Advanced Workout Schedule

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HeatherF
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Join date : 2013-02-04
Location : Augusta Georgia

PostSubject: Week 8 Intermediate/Advanced Workout Schedule   Sun Mar 10, 2013 9:18 pm

Monday March 11


Circuit #1
Push- Up 15 Reps
Bent over double dumbbell Row 15 Reps
Squat 15 Reps
Crunch 15 Reps
10 Burpees
Repeat Circuit 2 times- No Rest. Once you finish burpees immediately repeat the circuit

Once you complete 2 rounds. Rest 1- 2 minutes then proceed to circuit # 2
Circuit # 2
Bench Press 15 Reps
Lat Row 15 Reps each side
Reverse Alternating Lunge 40 Total ( thats 20 on each)
Plank twist- twist 20 reps
20 mountain climbers
repeat Circuit 2 times- No Rest. Once you finish mountain climbers immediately repeat the circuit

Once you complete 2 rounds. Rest 1- 2 minutes then proceed to circuit # 3

Circuit # 3
1,1,2 military shoulder press ( Right arm press up, Left arm press up, both arms press up. That equals one rep. Do 15 reps total. Use LIGHT weight!!
Straight Arm lateral Raise 15 reps
Deadlift 15 reps
Russian Twist with dumbbell 15 reps
20 Plank Jacks
Repeat Circuit 2 times-No Rest. Once you finish plank jacks immediately repeat the circuit
Once you complete 2 rounds. Rest 1- 2 minutes then proceed to circuit # 4

Circuit #4
Bicep Curl 15 reps
Tricep overhead Press 15 reps
Squat + Calf Raise 15 reps
Plank 1 min
Repeat Circuit 2 times - No Rest. Once you finish your plank, immediately repeat the circuit.





Tuesday March 12


Sprints!!! You can do this outside or on a treadmill.

Sprint 30 Sec, Recover 30 Sec Repeat 10 times Smile
Finish with

Crunches 30
Bicycle Crunches 30
Plank 1 min
4 times


Wed March 13

Squat 15
Lat Row each Arm 15
Plie Squat Feet wide toes turned out 15
Bicycle Crunch 15
Repeat 3 times

Narrow Tricep Pushups- Hands Close together 15 reps

Overhead Tricep Extension 15
Reverse Alternating lunges 30 total ( 15 each leg)
lateral raises 15
Dead lift 15
Crunch 15
Repeat 3 times

Wide Push Ups- Hands wide 15 reps

Stationary Lunge 15 on each leg
Chest Fly
Standing Calf Raises 15 reps
Reverse Crunches legs up in air 15 reps
Repeat 3 times

Regular Push Ups 15 reps

Upright Row 15
Bench Press 15
Skull Crusher 15
Alternating Bicep Curls 15
Repeat 3 times


Thursday March 14

Tabata- do each exercise for 20 sec rest 10 sec- repeat 8 times before moving to next exercise

1. Jump Rope
2. High Knees
3. Mountain Climbers
4. Bicycle crunches

Do each exercise for 1 min- repeat 3 times

1. Wide Stepping Plank- staying in plank position on the hands, keeping booty down, bring foot as close to the hands as you can and place foot flat on the ground. The goal is to have the foot next to the hand.

2. Side Plank with hip lift (do 30 sec each side)


3. Plank with knee to elbow


4. Plank

5. Back extension




Friday March 15


Circuit #1 STRENGTH

Heavy Squat + Shoulder Press 15
Alternating Bicep Curls 15 each arm
Overhead Tricep Press Supersetted with tricep chair dips 15 then go straight into chair dips for another 15 reps
REPEAT CIRCUIT 4 TIMES NO REST!

Rest 1 min then proceed to next circuit

Circuit #2 Strength & Core

Pushups 30 sec
Hold Plank 30 sec
REPEAT 4 times. No Rest

Rest 1 min then proceed to next circuit

Circuit # 3

3 Min Tabata Blast. You have to go all out for 20 seconds. Push as hard as you can. Then rest for 10 seconds.. .. Download Tabata pro on your iPhone. If you don't have an iPhone your marketplace on your phone will have a tabata app. If all else fails use a regular timer. If you own a gym boss this will work perfectly as well.

20 sec high knees
10 sec rest
20 sec burpees
10 sec rest
20 sec mountain climbers
10 sec rest
20 sec plank jacks
10 sec rest
20 sec side to side push ups
10 sec rest
20 seconds jumping jacks
10 sec rest

Rest 2 minutes. Catch your breathe. Hydrate with water. But don't sit down. Walk in place. Move your arms… Don't let your heart rate drop.

Circuit # 4

Alternating Lunges 40 total
dead lifts 15
Plie Squat 15
Bulgarian lunges 15 each leg.

Finish with this ab circuit

20 bicycle crunches
30 sec hold plank
30 sec hold side plank right side
30 sec hold side plank left side
1 min Russian twists with hand weight
Repeat 2 times






Saturday March 16


Rest



Sunday March 17

Rest
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