3 Up

Welcome to the second week back! How is everyone feeling? Maybe a little sore o r a little shaky? Getting back into it will do that to you! We are going to turn the HIT up a notch this week as we shift our focus to more time based exercises. I hope you enjoy this week's series. And take my advice.... Get off to a good start. 

** This workout has 3 segments. Perform each segment as labeled. **

Segment 1: Heat Up - perform each exercise for 30 seconds. Repeat whole series for 2 times through:

1. Jumping Jack 

2. Squat

3. Front Kick (alternate each leg)

4. Front Lunge (alternate each leg)

5. Side Kick (alternate each leg)

6. Side Lunge (alternate each leg)

7. Back Kick (alternate each leg)

8. Back Lunge (alternate each leg)

9. Jump Squat 

10. Jumping Jack

Segment 1: Strength Up - perform each super-set exercise for  8 reps each. Repeat each super set twice and the whole series 2 times through:

1A. Bench Press

1B. Pull-ups

2A. Shoulder Press

2B. Bent Over Row

3A. Incline Bench Press

3B. Dead Lifts

Segment 1: Finish Up - perform each exercise for a pyramid. Start at 1 and go to 10 hitting each number in between. Rest 5 - 20 seconds before starting again:

1. Burpees

2. Leg Lifts

Have Fun!