Week 12 – Circuts – Thursday

Thursday Upper body

Warm up

5 min. cardio

3 x 12-15 (External Shoulder Rotations, Internal Shoulder Rotations)

Circuit 3 Rounds

45 seconds of Mountain Climbers *if those are too advanced, substitute with High Knee Marching

15 Body Pulls *use a smith machine or barbell squat rack

20 Dumbbell Chest Presses

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20 Alternating Dumbbell Bicep Curls



20 minute Elliptical or Arc Trainer- intensity is optional

Cool Down:

5min walk

3 x 20 (Leg Levers/Superman’s)



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