We Coach You through a 90-Day Fitness and Nutrition Program!
Workout Eighteen
Printable Version of Workout
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At Home - Workout 18 Full Body
Date: ___/___/_____
Please click on any exercise listed below to watch a short video clip on how to perform that movement.
1. Warm-up: (20 High Knees and 10 Push-ups)
2. AMRAP (As Many Reps As Possible) MAX incline circuit: Find an incline (i.e. hill, up-hill side walk or set of stairs), count how many reps you can complete in 10 minutes. Run/jog/walk up your incline and down then do 5 squats (Up+Down+5 Squats = 1 Rep). Reps_________
3. How much time does it take you to do 30 Upright Dumbbell Rows ? (Weight_______) Time_______
4. How long does it take you to complete 30 Flat Bench Position Dumbbell Chest Flys? (Weight_______) Time_______
5. How long does it take you to complete 30 Front Raises? (Weight_______) Time_______
6. How long does it take you to complete 30 Close Grip Tricep Presses? (Weight_______) Time_______
7. How long does it take you to complete 30 Hammer Curls? (Weight_______) Time_______
8. How long does it take you to complete 30 Boxer Sit-ups? Time_______
9. Stretching:
a. 1 Minute Lower Back Stretch - pull legs into chest while on your back
b. Seated Cross-Legged Twist – twist torso to right and hold for 30 seconds then to the left and hold for 30
seconds
c. Seated Rotating for 1 minute in 15 second segments; Right Shoulder Stretch, Left Shoulder Stretch, Right
Triceps Stretch, Left Triceps Stretch
d. 1 minute rotating in 15 second segments; Standing Right Leg Quad Stretch, Left Leg Quad Stretch, Right Leg
Elevated Hamstring Stretch, Left Leg Elevated Hamstring Stretch