Hi RxGirls,
Happy N
ovember and Happy Pre-Thanksgiving to you and yours! I know I’ve been a little out of the loop, but here’s a Thanks for Giving workout that will challenge you while you’re celebrating the holiday festivities.
This is an Intermediate Workout, but for all of you!
Monday/Thursday
Exercise: Sets Reps
Warm-up 5:00 – 10:00 minutes
1. Crunches 2-3 20-30
2. Bicycles 2-3 15-30 ea.
3. Jump Squats 3-4 15-20
4. Leg Press 4 6 – 12
5. Deadlifts 3 12-15
6. Leg Curls/S Leg Curls 3/3 10-15/10 each
7. Multi-Leg Extension 3 5 ea. angle (toes in/out/flexed straight)
8. Tricep Oh Extension 3 10-15
9. Dynamic Squats 3 10-15
10. Split Lunges 3 15-20 ea.
11. Concentrated Curls 3 8-10
12. Planks 3 30-60 sec
Cool-down 5:00 – 7:00 minutes
Stretch
Tuesday/Friday
Exercise Sets Reps
Warm-up 5:00 – 10:00 minutes
1. Bicycles 2-3 20-30 ea.
2. Reverse Crunches 2-4 15-25
3. Side Planks 2-3 30-60 sec
4. Plank/Push-up/Alt Rows 2-3 6-10 ea.
5. Lat Pulldowns 2-3 8-10
6. Seated Cable Rows 2-3 8-10
7. Incline db/bb/smithbar Press 2-3 6-10
8. Incline db Flyes 1-2 10-15
9. Dumbbell Press 2-3 8-12
10. Lateral Raise 2-3 10-15
11. Bent-over Rear Delt Raise 2-3 8-10
Cool-down 5:00 – 7:00 minutes
Stretch
Wednesday/Saturday
Cardio/Active Rest or… REST
EXERCISES:
Monday/Thursday
Exercise:
1. Crunches
2. Bicycles
3. Jump Squats
4. Leg Press
5. Deadlifts
6. Leg Curls/S Leg Curls
7. Multi-Leg Extension
8. Tricep Oh Extension
9. Split Lunges .
10. Concentrated Curls
11. Planks
Stretch
Tuesday/Friday
Exercise Sets Reps
Warm-up 5:00 – 10:00 minutes
1. Bicycles 2-3 20-30 ea.
2. Reverse Crunches 2-4 15-25
3. Side Planks 2-3 30-60 sec
4. Plank/Push-up/Alt Rows 2-3 6-10 ea.
5. Lat Pulldowns 2-3 8-10
6. Seated Cable Rows 2-3 8-10
7. Incline db/bb/smithbar Press 2-3 6-10
8. Incline db Flyes 1-2 10-15
9. Dumbbell Press 2-3 8-12
10. Lateral Raise 2-3 10-15
11. Bent-over Rear Delt Raise 2-3 8-10
Cool-down 5:00 – 7:00 minutes
Stretch
Wednesday/Saturday
Cardio/Active Rest or… REST
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