SUPERSET 1
Weighted Walking Lunge 10/leg. SUB: Single KB Front Squat x10/side
Weighted Split Squat 10/leg. SUB: DB Sumo Squat x10
SUPERSET 2
Staggered RDL 10/leg
KB Swing 10
SUPERSET 3
Goblet Squat 10
Jump Squat x10. SUB: Bodyweight Squat x10
SUPERSET 4
Calf Press on Box x10 straight, x10 toes in, x10 toes out
Up Next in Month 7
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M7 At Home Day 2 - Back & Biceps
SUPERSET 1
Chest Supported DB row 10
Incline DB T Raises 10
SUPERSET 2
Single Arm DB Row 10/arm
Bent Over Band X Rows with 3 second hold 10
SUPERSET 3
Incline 45 degree curls 10
Incline Hammer curls 10
SUPERSET 4
Biceps 21s
Biceps Band Burnouts to failure -
M7 At Home Day 3 - Glutes, Chest & Abs
SUPERSET 1
Banded Lateral Walks 20/way x2
Banded Glute Bridge 10 second hold + 10 x2
SUPERSET 2
Deep Goblet Pause Squats 10
DB RDL 10
SUPERSET 3
Band One-Arm Crossover 10/arm
Band One-Arm Fly 10/arm
SUPERSET 4
DB Press 4040 10
DB Fly 4040 10
SUPERSET 5
Swiss Ball Reverse Crunch 10
Swiss Ball Crun... -
M7 At the Gym Day 4 - Shoulders & Tri...
SUPERSET 1
DB Overhead Press 3030 10
Seated Incline Front Raise 3030 10
SUPERSET 2
DB Upright Row 10
Bent Over DB Rear Delt Row 10
SUPERSET 3
Single Arm Band Triceps Crossover 10/arm
Triceps Band Rope Pushdown 10
SUPERSET 4
Bench Dips 10
Triceps Pushup 10
