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 Arms / Abs /Calves


Reverse Grip Tricep Push Down

3 Sets of pound per rep

30 seconds

Cable Bicep Curl

3 Sets of pound per rep

30 seconds

Calf Raise

3 x 1 min cluster sets

30 seconds

Standing Cable Crunch

8 rounds, 20 seconds work

Plank

8 rounds, 20 seconds work

Slalom Twist Jump

8 rounds, 20 seconds work

 Skull Crusher

3 Sets of 10 reps

30 seconds

Standing Barbell Curl

3 Sets of 10 reps

30 seconds

Calf Raise

3 Sets of 10 reps 

30 seconds

 Rope Tricep Pulldown

3 Sets of pound per rep

30 seconds

Rope Hammer Curl

3 Sets of pound per rep

30 seconds

Calf Raises

3 x 1 min cluster sets

30 seconds

Cardio - Jog

40 minutes

Treats & Recipes

To Run or not to run?

A lot of people are afraid of choosing running or jogging for Their cardio needs because of the fear of potential knee damage. However, Running and jogging is the best choice for cardi hands down. You should run or jog at least 3 times a week. Start off small off course. If your a rookie, start with .5 miles at a slow pace that keeps your legs moving until you reach the finish line. In closing, muscle in the legs is important as well. Make sure you workout your leg muscles either by your own body weight or by weights. Squats, lunges, calf raises etc.

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