Workout Routine: Week #16 Instructions:
All exercises are done in a superset between upper body and lower body.
For example, One Arm Pushups are supersetted with a Reverse Lunges
with weighted backpack and plate. Do NOT rest within the superset, but
rest 30 seconds after the lower body before repeating the superset again.
Repeat for a total of 4-5 rounds total. Proceed to the next superset.
Aim for lower reps: 8-12 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between.
Here is the routine for the week:
Make sure to watch the video several times and observe my form
A1: One Arm Pushups
A2: One Leg Pistol Squat with weighted backpack and rope or using the jungle gym
*Aim for 4-5 rounds
B1: Alligator Pushups with or without weighted backpack
B2: Jump Squat w/ weighted backpack
*Aim for 4-5 rounds
C1: Pull-ups (using a towel) with weighted backpack
C2: One Leg Squat hold with plate
*Aim for 4-5 rounds
D1: Recline Pull with weighted feet elevated on a stability ball
D2: One leg calf raise with weighted backpack and stability ball
*Aim for 4-5 rounds
E1: Upside Down Shoulder press
E3: Tricep Extension with rope or using the jungle gym
(to add resistance use a weighted backpack)
E3: Hammer curl with plate (lean against the wall for support
*Aim for 2 rounds
F1: Ball crunch with fitness bands
F2: Rotational twist with fitness bands
*Aim for 2 rounds
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