Day 12

*Warmup x 2 - I's, Y's & T's x15 - Air squats x15 - Lateral curls x15 - Squat walks x10 (each direction) *Workout Circuit 1 x 3 - Pull­ups x10 - Negatives x5 - Bicep curls x12 - Lateral curls x12 Circuit 2 x 3 - Farmer’s walk x1 minute - Finger curls x10 - Shrugs x10 - Dumbbell hold x45 seconds Circuit 3 x 3 - Bent over change pull x10 - 90 degree switch curls x10 - Forehead curls x10 - Shoulder curls x10 - Bent over single arm pull x8 (each arm) *Cooldown - Legs wide ­ stretching down the middle/left/right - Tricep stretch - Legs together ­ stretching hamstrings - Deltoid stretch - Quad stretch - Calf stretch - Cobra