Monday | Wednesday | Friday | |
Week 1 | Upper Body | Lower Body | Upper Body |
Week 2 | Lower Body | Upper Body | Lower Body |
Here's an awesome warm-up from GREATIST
4 x 10
4 x 10
4 x 10 each arm
Pro tip: Keep your back knee slightly off the ground.
4 x 10
4 sets = 12, 10, 8, 6 reps (increasing weight each set)
4 x 15 each arm
4 x 10 each leg
This is a variation of the finisher from the first 4 weeks of the program. This is a descending ladder superset of kettle bell swings, goblet squats and pushups. First, perform 10 swings. On your last swing go directly into 10 goblet squats with the same kettlebell. After you finish the goblet squats, perform 5 push ups. If you're too tired to complete the push ups, hold a push-up position plank for 20 seconds instead. Take 30 seconds rest and drop to 9 reps of each.
10 Swings
5 Push-ups
30 Seconds Rest
9 Swings
9 Goblet Squats
5 Push-ups
30 Seconds Rest
8 Swings
8 Goblet Squats
5 Push-ups
30 seconds Rest
Continue descent until you hit 1 rep of each! Let us know how the 6-week program goes! We're excited to hear about your progress. As always, if you have any questions feel free to contact us.
Click here for weeks 1-2 Click here for weeks 3-4
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