Christy Sigmon

3/1/2017

Upper body crush

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Plank Row: 10/10 with 12# Dumbbells
Reverse grip pulldown: 15 reps with challenging weight
Incline Dumbbell press: 15 reps w/ 15# Dumbbells
Pushups to failure

4 rounds
then...

10 side raise
10 Curls
10 Front raise
10 Hammer curls

*go from one movement to the next with no rest, same dumbbells.

4 rounds
then...

750m Row

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2/27/2017

Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period.

Video for Thrusters below, I think you know the rest listed. If not let me know

Every movement is 10 reps

Thrusters
overhead press
Front squat
Plank rows
Push-ups
Biceps Curls
Alternating forward lunges
Burpees

4 total rounds, then...

1 mile run outside or on treadmill

Cool-down with 100 crunches

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2/24/2017

Upper body+

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25 Jumping Jacks
TRX row or One arm DB row: 15 reps
Pushups: (modified) x15
Biceps Curls: 15 reps
Triceps dips (off bench, box, or chair) 15 reps
25 jumping jacks
Plank (hold 30 seconds+)
25 Crunches
Run: (go out front door and run to end of street and back, roughly 200 yards. If at OW two laps around building)

Repeat 3 rounds

20 minutes cool down cardio

Stretch

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2/23/2017

Cardio+ 2-23

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One hour cardio of your choice

100 crunches

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2/22/2017

Break in Circuit

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Workout: Full-body Circuit

15 Air squats
15 TRX rows or 1-arm dumbbell row
15 Modified Pushups
Alternating lunges 10 & 10 (10 reps each leg alternating)
DB Biceps curl 10lbs x 10 reps
Triceps dips off Bench or box: 15 reps
15 air squats

*repeat 3 rounds, then...

25 crunches
20 Glute bridges

repeat 3 rounds

30 minutes cardio of your choice

Text me if you have any questions. 828.292.9198

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Upper body crush

DB Complex

﻿Upper body+

Cardio+ 2-23

﻿Break in Circuit

Workout: Full-body Circuit

Upper body+

Break in Circuit