Workout 1 - Repeat Twice Per Week (e.g. Monday, Thursday)
Repeat whole circuit 3x, 2 min rest between rounds
Excercise
Reps
Notes
5-count Bulgarian Split Squats RPE 9
This is going to suck.
Pulse Single Leg Hip Thrust
RPE 9
Pulse Reps.
Push Ups
RPE 9
Keep good form, firm abs.
Decline Push Ups
RPE 9
Dips
RPE 9
Plank Mini-Circuit
Leg Raises
Set up between two chairs. Tricep focus.
30 seconds each - regular, left side, regular, right side
RPE 9
Straight Legs, lower back flat on floor.
Workout 2 - Repeat Twice Per Week (e.g. Tuesday, Friday)
Repeat whole circuit 3x, 2 min rest between rounds
Reverse Lunges
RPE 9
Diamond Push Ups
RPE 9
Table Inverted Row
RPE 9
Can sub for banded rows, if you have bands.
Towel Curl
AMRAP
Tempo; Actively squeezing towel. Can sub for banded curls, if you have bands.
Mountain Climbers
1 minute
Can sub for Ab Roller, if you have one.
Bicycle Crunches
1 minute