Workouts March 3-9

Monday-March 3

Cardio/ resistance training: 1 hour bootcamp 

Weights:

• Superset A: 
• Dumbbell Incline rows (30 degree)
• Dumbbell Flat chest press
• Dumbbell pull overs 
• Lateral Shoulder raises
•  Superset B: 
• Air Squats 
• Squat Thrust
• Burpees 
• Squat jumps 
• Superset C: 
• Cable Seated row
• Physio-ball Chest Fly
• Pull ups 
• Over head barbell press 

Tuesday- March 4

Cardio- Elliptical Intervals 30 mins

Abs:

• Physio-ball crunches 
• Physio-ball passes 
• Dumbbell wood choopers 
• Hanging leg raises 
• Reverse crunches 
• Cork screws

Wednesday- March 5

Cardio- Stairs 15 rounds changing directions every time

Weights:

• Superset: 
• Squats barbell 
• Step ups dumbbell 
• Dead lifts Barbell 
• Side Lunges Dumbbell 
• Superset: 
• Bicep curls 
• Bicycles 
• Dips 
• Low Plank
• Superset: 
• Leg curls 
• Leg extension
• Stability ball single leg curls 
• Donkey Kicks 

Thursday: March 6

Cardio: Elliptical Speed Intervals and Direction Change Intervals 30 Minutes

Abs: 

• Butterfly Kicks 
• Grasshoppers 
• Low Plank 
• Laying cross over kicks
• Extended arm crunch
• Figure 8 

Friday: March 7 

Weights:

• Superset A: 
• Dumbbell Incline rows (30 degree)
• Dumbbell Flat chest press
• Dumbbell pull overs 
• Lateral Shoulder raises
•  Superset B: 
• Air Squats 
• Squat Thrust
• Burpees 
• Squat jumps 
• Superset C: 
• Cable Seated row
• Physio-ball Chest Fly
• Pull ups 
• Over head barbell press 

Saturday: March 8

• Cardio/resistance training: SF Infinity bootcamp

Sunday: March 9

REST DAY!