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

Day 1 - Total Body Assault

Perform each exercise in sequence...A1, A2, A3 - perform back to back with no break. Do all the required sets before doing exercise B1, and B2. 
A1) Single-arm dumbbell row (alternate starting arm each set)
Sets: 5
Reps: 6

A2) Zercher squat
Sets: 5
Reps: 6

A3) V-up press
Sets: 5
Reps: 6
Rest: 60 seconds before returning to A1

B1) Sprinter sit-ups
Sets: 3
Reps: 12

B2) Medicine ball weave through legs
Sets: 3
Reps: 30
Rest: 90 seconds before returning to B1

C) Jump rope
100 reps

**The Zercher squat ,an evil exercise, is simply a barbell squat where you hold the bar in crook of your elbows. You just rack the bar in the squat rack or power rack a little lower than usual, scoop the bar up with your arms and start squatting

Get your protein shake after your workout and make sure you drink plenty of water before, during, and after!!