WELCOME TO THE LAST MONTH OF THE YEAR.  DECEMBER IS THE MONTH THAT IS DESIGNED TO CONQUER AND SET THE PACE FOR AN AMAZING NEW YEAR FILLED WITH SUCCESS IN TERMS OF FAMILY, BUSINESS, HEALTH AND FITNESS.

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WE ARE STARTING THIS MONTH WITH A CHALLENGING REVERSE INTENSITY SYSTEM THAT WILL SHOCK THE BODY INTO 2018 PROGRESS!!!

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THIS CHALLENGING SYSTEM CONSISTS OF COMPLETING A SET OF 7 REPS AT NORMAL SPEED IMMEDIATELY FOLLOWED BY 7 SUPER SLOW REPS TAKING 2 SECONDS ON BOTH THE NEGATIVE AND THE POSITIVE PORTIONS OF EACH REPETITION USING YOUR (20 RM) FOR RESISTANCE.

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FOR EXAMPLE:  DUMBBELL HAMMER CURLS (20 RM)

*****AS SHOWN ON THE VIDEO DEMO 
 

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 SET 1: 7 REPS AT REGULAR SPEED - NO REST - 7 SUPER/SLOW REPS

90 SECONDS REST

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SET 2: 7 REPS AT REGULAR SPEED - NO REST - 7 SUPER/SLOW REPS

90 SECONDS REST

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SET 3: 7 REPS AT REGULAR SPEED - NO REST - 7 SUPER/SLOW REPS

*****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 SECONDS RUN IN PLACE, 20 ROCKING SIT UPS - 20 SECONDS REST - ON DAYS 1,3&5! - CARDIO ALWAYS AFTER THE RESISTANCE TRAINING!

2-3 MINUTES WARM UP AND STRETCHING
 

9 * (20 SECONDS RUN IN PLACE, 20 ROCKING SIT UPS, 20 SECONDS REST) = TOTAL DURATION IS APPROX. 9 MINUTES..

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2-3 MINUTES COOL OFF AND STRETCH
 

NOTE: 9 * (STANDS FOR REPEAT 9 TIMES) = 9 MINUTES

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