lbsFitWell Training 1

1 Superset =Exercise 1A & 1B with minimal rest (up to 15 seconds)

Repeat 3x for a total of 4 Supersets (8 exercises)

Rest 1 minute between supersets

Set your timer to 45 seconds work : 15 seconds rest

(or 12-15 repetitions)

Begin with Warm-up and Dynamic Stretches

Kneeling Lat Pulldown (bands or cable machine)

Supine Hamstring Curl (stability ball or sliders/towel)

Goblet Squat

Alternating Front/Lateral Shoulder Raise

Chest Fly Bridge: Combination move (lie on floor in glute bridge while performing chest fly)

Banded Lateral Walk (stay in partial squat. 2 steps right, 2 steps left - repeat for time)

Bulgarian Split Squat Right & Left/Hammer Curl: Combination move (perform hammer curl with each lunge repetition)

Bulgarian Split Squat Right & Left/Tricep Kickback: Combination move (perform tricep extension with each lunge repetition)

Cool-down & Stretch