Week 11 – Circuts – Monday

Monday- Upper Body

Warm up:

Cardio 5 minutes

3×12 (External Shoulder Rotations/Front Raises)

3×8 (Push ups, light weight pull downs *pull ups for experienced)

Weights- Lets go a little bit heavier but do it safely!

3 x 8-12 (Dumbbell Bench Press/Dumbbell Bicep Curl)

3 x 8-12 (Seated Rows/Bench Dips *body weight for experienced)

Circuit 2 Rounds

15 each arm- One Arm Kettlebell/Dumbbell Swing

20 Dumbbell Over Head Presses

20 Dumbbell Bent Over Rows

15 Straight Leg Sit ups


20mins- Low intensity *Walk or Jog

Cool Down

5 min walk

2x (15 Crunches/12 Back Extensions)


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