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Maddie + Bella

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Warm up circuit 3x :
- 20 Jumping jacks
- 20 jump squats
- 30 second plank

- Walking Side squat with rubber band across floor
- bicycle crunch
- Leg raise
- plank
- body weight squat
- wall sit

Leg extension 3 sets , 12 reps
Leg curl
Adductor
Abbuctor

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Today's workout will consist of testing your abilities in strength endurance and cardiovascular endurance.

Warmup:
Shoulders- (Superset)
-3 second lateral raise
-Plate raises
-30 second rest

Sprint to the first cone/Bear crawl back

Tire flips

Warrior ropes

Sprints/Bear crawl

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Today will be the start of a fuel draining, explosive leg workout.
This will consist of a wide verity of squat variations, lunges, pulsating burn outs, sprints, box work, push ups and very little rest time.
All of this will drain you not only aerobically but I make the intention of allowing you to hear your muscles cry for forgiveness.
I truthfully hope you are all prepared for our workout to come.

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Forearms
-Towel pull ups 3 sets of 10
-Forearms roller 3 sets 5
-reverse bicep curl 3sets 15,12,10

Biceps
-biceps curl
-bending single arm
-hammer curl

Shoulders
-lateral raises (dumbbell)
-reverse flys (dumbbell)
-front raises (dumbbell)

Triceps
-triceps extension (supper set)
-bench dips 3 sets 25,22,20
Laying narrow 3sets 15,12,10

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Shoulders:

-Dumbell Front Raises
-Dumbell Shoulder Press
-Dumbell Shrugs

-Cable Lateral Raise
-Upright Rows

-Cable Rope Front Raises
-Face Pulls

-Steering Wheels
-Arnold Presses

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Legs
-Leg curl
-leg extension
-butt blaster

Core
The Tyler cycle

Legs
-Leg press
-wall sits
-Calf raise

Core
-Plank
-Every 15 seconds 5 seconds of moutain climbers

Box squats to cool down

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Arms: Warmup
VITO & CRAIG
1) Cable bar curls 10-12 reps SS reverse ez bar curl 10 reps SSS ISO biceps hang
2)Tricep extension machine 10-12 reps SS dips
3) Heavy Cable Ez bar tri ext SS cable Kickbacks SSS close grip push-ups
4) Skullcrushers SS close grip press
5) Bicep burntout
6) Tricep burnout

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Chest Day:
4 chest movements.
3 sets of each
Repition range 10-15.
2 core movements.
3 sets of each.
Repition range15-20.
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Exercise 1:
Push-ups prior to Flat Barbell Benchpress
Exercise 2:
Incline Dumbbell Press
Exercise 3:
Flat bench dumbbell fly
Exercise 4:
Dumbbell Pullovers
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Abdominal exercise 1:
Leg raises
Abdominal exercise 2:
Crunches
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Good luck!