3 Stage Workout- Take the Challenge!!

This workout has three different stages. The first stage is an upper body workout, followed by a lower body, and finishing up with core work. Once one stage is started, focus on limiting the amount of rest between each exercise (i.e. once you start jump roping push the pace all the way through the dumbell rows, then rest). Finish the upper body stage three times before moving onto lower body. Rest between sets should be 2:00-4:00. For an added challenge, time yourself on each stage and try to beat previous time!

STAGE #1

JUMP ROPE- 2:00

CLEAN & PRESS- 20 (30%-50% body weight)

LAT PULLDOWN- 20 (50%-75% body weight)

PUSHUPS- 30

DUMBELL ROW – 15 each arm (25-50lbs)

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STAGE #2

TREADMILL- 2:00 (Incline=15 Speed=3.0-4.5 mph)

SQUATS- 20 (60%-100% body weight)

DB WALKING LUNGES – 30 Steps (20-45 lbs)

DEADLIFT- 20 (60%-80% body weight)

STEP UP – 18 each leg (Top of thigh should be parralel to the floor for appropriate step-up height)

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STAGE #3

PLANK- 1:00 (Hold pushup position)

SIT UPS- 30 (Feet flat on the floor, arms across chest)

STRAIGHT LEG LIFT – 30 (Lying on back, Legs straight, Raise up until body forms a “V”)

MB TWIST – 1:00 (8lb-10lb MB, Feet flat on the floor, Legs at 90 degrees, While holding a half crunch position and arms straight, Move medicine ball from side to side till it hits the floor)

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