# data[].attributes.body
Today's workout will test your core strength and overall endurance. Today's workout will consist of exercises targeting your quadriceps as well as your hamstrings.
There is no competition in this workout, however, good effort will be pointed out. The only person you are competing against is yourself.

Stretch

Jog

Plank 30 seconds
Mountain climbers 30 seconds
Side planks 30 seconds each side
Roll ups 5 reps
Leg raises 15 reps
X2
Squat jumps 15 reps
Stability ball planks 20 seconds
Duck walks around the gym
High knees 30 seconds

# data[].attributes.body
Today will be the beginning of a workout that varies between core and body weight upper body workouts. We will be adding in several push up maneuvers as well as high performance core strength training using a few methods of resistance and also a standard ground of planking.

# data[].attributes.body
Legs and lower back:
-box step ups with bicep curls 3x12EL SS BB squat with side kick 4x8 EL
- Lateral side leg ext with cables 2x15 EL
- goblet squat dropsets till failure
-Kneeling squats: high knees x 20
-lower back ext 3x8 SS supermans 4x10

Core:

Plank 30 sec
Side to side planks 20x
knee to elbow 20x

Dumbbell in outs 10x full
Kettle bell side to side 30 sec
half ball mountain climbers 30 sec

ball or weight bent knees straight out 10x
Half Get ups 12x
full get ups 12x

# data[].attributes.body
Standing barbell Press SS steering wheels SS Lat raise
Bent over dumbbell reverse fly's SS face pulls
Dumbbell arnold press SS supinated ez bar front raise
Cable rear delt fly SS wide band rows
Shrugs
Shoulder press dropset

# data[].attributes.body
Leg Day:
4 sets
10-15
Exercise 1: leg extension
Exercise 2: barbell back squat
Exercise 3: leg press
Exercise 4: stiff leg deadlift(dumbbell)
Exercise 5: dumbbell lunges
Exercise 6: calve raises (seated)
.
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Abs: hanging leg raises
3 sets 20 reps.

# data[].attributes.body
Dumbbell extension 3 sets 15,12,10
Triceps extension (super set) 3sets 15,12,10
Dips 3 sets 15,12,10
Dimand Push ups 4sets 15
Water break
Close grip push ups 4 sets  25,22,20

# data[].attributes.body
Shoulder Day

Dumbbell Press
Steering Wheels

Lateral Raise Dropset
Barbell Hyperextesions

Upright Rows
Dumbbell Shrugs

Cable Reverse Flys
Cable Front Raises

Cable Lateral Raise Burnout

# data[].attributes.body
Arms and core

1) seated bicep curl 3 sets 12 10 8
2) seated tricep extension 3 sets 12 10 8
3) forearm scroll rollers 6 sets up and down
4) cable seated tricep extension
Super set
Cable isolated bicep curl
5) standing flex out curls 5 sets 10

Core

1)Tyler's cycle
2)Plank rotations
3) partial Tyler's cycle