Shoulder day
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1m 47s
If you are able to perform the last exercise (weights light enough) perform 2 sets of every exercise at 75% of your max effort (2 Reps in reserve)
If not, perform 3 sets of each exercise with the same effort and reps.
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Glute-focused leg day
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Full core workout
30 seconds - 1 minute each depending on your level of strength!
1. core breath connection
2. Lower abs targeted
3. obliques with the side plank
4. Obliques with the windmill
5. Full core (lower, upper, and the deep core muscles that wrap around the to the back) with the bear position -
Full body power and strength
Something you don't see here often: timed conditioning workouts!
3 supersets, but 45 seconds per exercise with a 45 second rest between supersets.
For example, SS 1 is goblet squats then overhead press. You will perform the goblets for 45, then immediately into the presses for 45, then rest for ...
