Day 2 and 3- Total Body Assault

Day 2

Incline treadmill walk (steepest incline possible)
Speed: slow to moderate Rules: Hands never touch side rails or front panel
Duration: 15 minutes


**Remember that these are done in Supersets...do all of the A's before going into the B's. Breaks should not be longer then 30 seconds...and you will break only after you finished one set of each exercise in a circuit**
Circuit 1:
1. Stiff-legged deadlift
Sets: 3
Reps: 11

2.  Flat dumbbell neutral grip bench press
Sets: 3
Reps: 11

3. Back Row (can use machine or barbell)
Sets: 3
Reps: 11
Rest: 90 seconds before returning to A1
Circuit 2:
1. Overhead squat
Sets: 3
Reps: 11

2. Inchworms
Sets: 3
Reps: 11
Rest: 120 seconds before returning to B1


Day 3
1. Palms-out dumbbell curl
Sets: 3
Reps: 11

2.  Palms-up cable triceps extension
Sets: 3
Reps: 11
Rest: 75 seconds before returning to C1