dana 2.23 - FXFitVid Workout Print

dana 2.23

1 Goblet Squat

Perform 3 sets of 6-10 reps. Pick weight that challenges you at that rep range

Level:	Intermediate
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Set Time:		Rest Time:

2 Alternating Dumbbell Press w/ legs up

With legs up at a 90 degree angle, perform alternating chest presses. As you lower one arm be sure to keep the opposite arm in the upright position. 4 sets of 8reps

Level:	Intermediate
Reps:		Sets:
Set Time:		Rest Time:

3 Single arm row and pause at top Brandon Jennings

Keys are to stabalize hips and keep from rotating and holding the top of the motion for a second before lowering down.

Level:	Intermediate
Reps:		Sets:
Set Time:		Rest Time:

4 DB Pullover

Range of motion: at the top of the movement, do not release the tension on the muscles. aka don't go as far towards your legs. Weight wise, use the last weight you used for the barrel press.

Level:	Intermediate
Reps:		Sets:
Set Time:		Rest Time:

5 L Raise

Level:	Intermediate
Reps:		Sets:
Set Time:		Rest Time:

6 TRX Bicep Curls

Perform bicep curls while using the TRX. Complete 4 sets of 12 at a 45 degree angle.

Level:	Intermediate
Reps:		Sets:
Set Time:		Rest Time:

7 Straight Leg Raise w/ Lift

Keeping your legs straight, raise them up perpendicular to the ceiling and lift your lumbar spine off the ground, driving your legs towards the ceiling. Be sure to move slowly, keeping the abs very tight and maintaing perfect form and control.

Level:	Intermediate
Reps:		Sets:
Set Time:		Rest Time:

8 Russian Twist w/ med ball

3-4sets of 25-30 reps.

Level:	Intermediate
Reps:		Sets:
Set Time:		Rest Time: