lbsFitWell Training 1

45 Minute Build 'n Burn SuperSets

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

Exercise 1A

Kneeling Lat Pulldown (bands or cable machine)

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  Kneeling Lat PD

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  kneeling lat PD 2

Exercise 1B

Supine Hamstring Curl (stability ball or sliders/towel)

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  SB Hamstring Curl

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  SB Hamstring Curl.2

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  SB Hamstring Curl.3

Exercise 2A

Goblet Squat

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  Goblet Squat.1

• 

  Goblet Squat.2

Exercise 2B

Alternating Front/Lateral Shoulder Raise

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  Lateral Raise.1

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  Lateral Raise.2

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  Front Raise.1

• 

  Front Raise.23

Exercise 3A

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

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  Glute Bridge

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  Chest Fly.1

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  Chest Fly.2

Exercise 3B

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

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  Mini band lateral walk

Exercise 4A

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

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  Bulgarian Split.1

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  Bulgarian Split.2

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  Hammer Curl.1

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  Hammer Curl.2

Exercise 4B

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

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  Bulgarian Split.1

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  Bulgarian Split.2

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  Tricep Kickback.1

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  Tricep Kickback.2

Cool-down & Stretch