Week 1 | Day 5
Full Body (weighted)

- Back Row | Tricep Kickbacks
10 reps x 3 sets

- Alternating Reverse Lunge | Lateral Raises
8-10 reps (each side) x 3 sets

- Curl | Overhead Press
10 reps x 3 sets

- Burpees
10 reps x 3 sets

- Tricep Push Ups
Burn Out, TF

Drop to your knees to modify the Tricep push ups.

- Start with a back row
- Go straight into a Tricep kick back
- Repeat

Back Row | Tricep Kickback

- Holding a dumbbell in each hand 
- Take a step back
- As you drop into your lunge raise your arms up into a lateral raise
- Go back to standing position and repeat

8-10 reps (each side) x 3 sets

Alternating Reverse Lunge | Lateral Raise

- Curl the dumbbells up
- Then press over head
- Repeat

Curl | Overhead Press

- Holding dumbbells
- Squat down
- Shoot the legs out into a plank position
- Jump the legs back
- Stand back up
- Repeat

Burpees (no jump, weighted)

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Drop to your knees to modify this exercise.

Tricep Push Ups

W1/D5
Full Body (weighted)

W1/D1
Upper Body

W1/D2
HIIT

W1/D3 
Lower Body

W1/D4
Core

W2/D1
Upper Body

W2/D2
HIIT

W2/D3
Lower Body

W2/D4
Core

W2/D5
Full Body

W3/D1
Upper Body

W3/D2
HIIT

W3/D3
Lower Body

W3/D4
Core

W3/D5
Full Body

W4/D1
Upper Body

W4/D2
HIIT

W4/D3
Lower Body

W4/D4
Core

W4/D5 Full Body

W5/D1
Upper Body

W5/D2 HIIT

W5/D3
Lower Body

W5/D4
Core

W5/D5
Full Body

W1/D5 Full Body (weighted)

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