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YOU against YOU

Weeks 4-6

Arms

Do this set once per week. 

Zottman Curl 

3x12 

Party Rocker 
Left/Right = 1  |  3x15
Fly/Row 
4x10 
Single Row Press 
3x12 
T-Raise Palms Out 
3x12

Legs

Do this set once per week. 

On Knees Hinge back with 3 sec hold
3x10 
Low Leg Hinge Lunge 
4x12 (Hinge at hip forward)
Elevated Front Leg Lunge Back 
4x10
Single-Leg Deadlift 
3x10 
Gateswing 
3X20 |
Right=1 Left=2 (Stick booty out and press off of thighs)

Full Body

Do this set once per week. 

Plank DDUU Plank Jack Thruster
3x10 
Downward Dog Push-up Cross knee
3x8 | Right/Left=1
Swing Back Plank Jump 
4x10
Weight Toss Jump 
3x10 | Right=1 Left=2
Hollow Body Press 
4x10

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