WEEK 9

Instructions:

All exercises are done in a superset between upper body and lower body.
For example, explosive pushups(upper body) are supersetted with Squat with the bodylatics (lower body). Do NOT rest within the superset (between the upper body and lower body), but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.

A1: Explosive Pushups
A2: Ball Squat with bands

B1: Band Fly
B2: One Leg Hamstring Curl

C1: Pullup or Chin up
C2: Reverse Lunges with free weights (e.i. plates)

D1: Band Row (Seated on the Floor)
D2: Wall Squat Hold with Calf Raises

E1: Front Lateral Raise
E2: Ball Crunch with bands for resistance

-Aim for higher reps: 15-30 reps
-Aim for 2-3 rounds for each superset (Alternating between upper body to lower body)
-Again, take no more than 30 seconds rest in between.