WHAT AN AMAZING WAY TO START THE MONTH OF AUGUST. THIS MONTH IS ALL ABOUT FINISHING UP THE SUMMER STRONG AND BUILDING A STRONGER FOUNDATION FOR THE NEXT SEASON COMING UP...

WEEKS 1 & 3 CONSISTS OF POWER AND STRENGTH TRAINING SYSTEM. THIS VERSION IS 3 SETS OF 8 REPS USING A RESISTANCE THAT YOU CAN COMPLETE 10 REPETITIONS WITH (10 RM). HERE IS THE EXCITING PART, AFTER THE 3RD SET OF EACH EXERCISE, WE WILL COMPLETE 15 PUSH UPS NO MATTER WHAT THE MAIN EXERCISE IS.

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FOR EXAMPLE:   SEATED CHEST PRESS MACHINE (10 RM)

*****AS SHOWN ON THE VIDEO DEMO 
 

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SET 1: 8 REPS

90 SECONDS REST

SET 2: 8 REPS

90 SECONDS BREAK

SET 3: 8 REPS - NO REST - RIGHT INTO 15 PUSH UPS 
 

*****90 SECONDS BREAK AND MOVE ONTO THE NEXT EXERCISE OR THE OTHER SIDE..

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SETS: AS SHOWN ABOVE

REPS: AS SHOWN ABOVE

REST: AS SHOWN ABOVE

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HIIT CARDIO: "20 CRUNCHES WITH TWIST - 10 PULSING LUNGES" OR CARDIO MACHINE OF CHOICE - ON DAYS 1,3&5! - CARDIO ALWAYS AFTER THE RESISTANCE TRAINING!
 

2-3 MINUTES WARM UP AND STRETCHING
 

12 * (20 CRUNCHES WITH TWIST,10 PULSING LUNGE WALKS, 30 SECONDS REST) = TOTAL DURATION IS APPROX. 10-12 MINUTES

2-3 MINUTES COOL OFF AND STRETCH
 

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NOTE: 12 * (STANDS FOR REPEAT 12 TIMES) = 10-12 MINUTES

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