Summer Shred Gym Week 6

summer
summer
shred
challenge
challenge
transformation challemnge
workouts
Hello Gorgeous
Wce to the sqd!

These next few weeks will be testing ones, however I want to
reassure you that you can and will complete this challenge!
Inside this guide you will find all of the information about
EXERCISE you will need to successfully complete this
challenge.
My goal DURING THIS CHALLENGE is to help improve your

relationship with the most important person in your life;
yoursf.
before
before
you
start
start
1 To follow this challenge you will need the following equipment
Latex resistance bands, anti-slip cotton resistance bands, a pair of

dumbbells and kettlebell (and ankle weights if you’re doing the at
home option. You can click here to purchase my brand of cotton
and latex resistance bands : https://darihana-nova-
fitness.myshopify.com
2 Follow the facebook group

This is where the challenge WORKOUTS & NUTRITION will be posted!
Your last day to join the group
click me! https://www.facebook.com/groups/
DNFSUMMERSHREDCHALLENGE/
3 FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos.
You will easily be able to find the workouts by clicking the link
(hashtag) assigned on the guide next to your daily workouts or the
hashtag assigned to a specific exercise. Click here to follow the
click me! https://vimeo.com/darihananovafitness
4 DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS
One app I use is layout, and it is free to use.

checkins
Check-ins will occur AT THE BEGINNING AND END OF THIS CHALLENGE. ONLY AFTER JOINING
THE FACEBOOK GROUP WILL YOU BE ABLE TO SUBMIT BEFORE PHOTOS. You will have
three days to check in (see calendar). For the checkins you will be checking in with me to
submit photos, weight, height & measurements. THE LAST Sunday you will email me and send in
your stats (photos, weight, inches and mental status). YOU WILL RECEIVE INSTRUCTIONS AFTER
JOINING THE FACEBOOK GROUP ON HOW TO SUBMIT BEFORE PHOTOS/MEASUREMENTS/STATS.
WEEK 0 Wed 05/01 Thur 05/02 FRI 05/03 SAT 05/04
FIRST FIRST
CHECK IN CHECK IN
WEEK 1 Sun 05/05 Mon 05/06 Tue 05/07 Wed 05/08 Thu 05/09 FRI 05/10 SAT 05/11
LAST DAY START OF GYM GYM GYM GYM REST
FOR FIRST CHALLENGE
GYM
CHECK IN
REST GYM GYM GYM GYM GYM REST
REST GYM GYM GYM GYM GYM END OF
CHALLENGE
REST
WEEK 7 SUN 06/17 TUES 06/18
SUBMIT LAST DAY
TO SUBMIT
FINAL
FINAL
PHOTOS PHOTOS
THESE DATES ARE SOME GUIDELINES, HOWEVER YOU CAN CHANGE YOUR WORKOUT DAYS TO FIT INTO YOUR
SCHEDULE. THE ONLY THING THAT SHOULD NOT CHANGE IS YOUR CHECK-IN DATES.
You will send your check in photos ONLY to this email: clients@darihananova.com
Reference
table
table
 
SET How many times you will complete an exercise.

SET NUMBERS Set numbers and letters represent the exercises that go together in
one set. For example, B1, B2, and B3 should be completing before resting.
SUPERSET Doing two or more exercises one after the other with minimal to no rest in
between.
DROPSET It is essentially a technique where you perform an exercise and then drop
(reduce) the weight and continue for more reps until you reach failure.
REPS The amount of times you complete each specific exercise.
CIRCUIT A series of exercises performed in rotation with minimal rest.
HASHTAG Each workout video is demonstrated on the DNF Vimeo Workout Library.
Simply use the search bar and enter the exercise hashtag listed to view the video. You
can access the videos here: https://vimeo.com/darihananovafitness
Abbreviations
DB Dumbbell E/L Each leg
RB Resistance Band E/A Each arm
KB Kettlebell BB Barbell
X Amount of times a set is repeated.
DS It is essentially a technique where you perform an exercise and then drop (reduce) the
weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED
ONE SET!
AMRAP As many reps as possible - use light weight when performing this method.
When should you str?
PRE WORKOUT DYNAMIC WARM-UP

Before exercising you should avoid static stretching, as studies have shown it can hinder your
performance. Please remember to click the link below to access videos
https://vimeo.com/album/5450553 PASSWORD: 8WUFBG
TIME EXERCISE HASHTAG ROUNDS

20 seconds ALTERNATING LUNGES #dnfalternatinglunges 3
20 seconds JUMP SQUATS #dnfjumpsquats 3
20 seconds HIGH KICKS #dnfhighkicks 3
20 seconds ARM CIRCLES #dnfarmcircles 3
20 seconds HIGH KNEES #dnfhighknees 3
20 seconds KICKBACKS #dnfkickbacks 3
Post WORKOUT STRETCHING/cool down

After your workout, I recommend to follow the following stretches to aid in your recovery.
Please remember to click the link below to access videos
https://vimeo.com/album/5450558 PASSWORD: 8WUFBG
TIME EXERCISE HASHTAG ROUNDS

30 seconds CALF STRETCH #dnfcalfstretch 2
30 seconds HAMSTRING STRETCH #dnfhamstringstretch 2
30 seconds QUAD STRETCH #dnfquadstretch 2
30 seconds GLUTE STRETCH #dnfglutestretch 2
30 seconds BACK STRETCH #dnfbackstretch 2
30 seconds SHOULDER STRETCH #dnfshoulderstretch 2
WEEK 1 Md
ACTIVATION CIRCUIT
CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/album/5961845
PASSWORD: SSC
Set warm up Sets repS/TIME HASHTAG
A1 ABDUCTIONS 3 AMRAP 60 SECONDS #dnfabductions
A2 JUMP SQUATS 3 AMRAP 60 SECONDS #dnfjumpsquats

PASSWORD: SSC 
Abs + Bty + Cdio

Set Exercise Sets & reps REST TIME HASHTAG
A1 BALL PASSES 3 SETS OF 20 REPS NO REST MOVE TO A2 #dnfballpasses
A2 PLANKS 3 SETS OF 45 SEC HOLDS NO REST MOVE TO A3 #dnfplanks
A3 V UPS 3 SETS OF 20 REPS REST 1 MINUTE THEN START A1 AGAIN #dnfvups
B1 SMITH CALF RAISES 4 SETS OF 21 REPS 30 SECONDS BETWEEN SET #dnfsmithmachinecalfrai

7 IN/7 STRAIGHT/7 OUT SLOW & CONTROLLED ses
(CHECK VIDEO) HOLD SQUEEZE AT TOP FOR 2
HEAVY WEIGHT SECONDS
C1 SMITH STEP-UPS 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfsmithromaniandeadl

LOW WEIGHT SLOW & CONTROLLED ift
D1 SMITH HIPTHRUSTS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfsmithhipthrusts
SET2 -18 REPS MEDIUM WEIGHT HOLD & SQUEEZE/PAUSE AT TOP FOR
SET3 - 20 REPS LIGHT WEIGHT 5 SECONDS.
SET4 - 22 REPS LIGHTER WEIGHT
E1 ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfabductions

F1 SPRINTS 10 SETS OF 60 SECOND RUN AS FAST AS YOU CAN 60 #dnfsprints

SPRINTS SECONDS; REST 60 SECONDS
REPEAT 10 TIMES
WEEK 1 Tuesd
PASSWORD: SSC 
Shoders + Back

A1 LATERAL RAISES 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises
LIGHT WEIGHT GO STRAIGHT INTO A2
A2 ARM CIRCLES 3 SETS OF 20 REPS 30 SECONDS THE RESTART A1 #dnfarmcircles

NO WEIGHT
B1 FRONTAL RAISES 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnffrontalraise

LIGHT WEIGHT SLOW & CONTROLLED
C1 SHOULDER PRESS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

HEAVY WEIGHT SLOW & CONTROLLED
D1 ASSISTED NEUTRAL GRIP 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfassistedneutralgripp

PULL-UPS SLOW & CONTROLLED ullups
E1 ASSISTED WIDE GRIP 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfassistedwidegrippull

PULL-UPS SLOW & CONTROLLED ups
F1 STRAIGHT ARM LAT PULL- 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfstraightarmlatpulldo
DOWNS LIGHT WEIGHT SLOW & CONTROLLED wns
G1 SEATED CABLE ROWS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfseatedcablerows

Fisher
REPEAT 10 TIMES
WEEK 1 Wnesd
ACTIVATION CIRCUIT
PASSWORD: SSC
A1 BANDED FROG PUMPS 3 AMRAP 45 SECONDS #dnfbandedfrogpumps
A2 BANDED FIRE HYDRANTS 3 AMRAP 45 SECONDS E/L #dnfbandedfirehydrants
A3 BANDED DONKEY KICKS 3 AMRAP 45 SECONDS E/L #dnfbandeddonkeykicks

PASSWORD: SSC 
Legs + Bty
A1 WIDE STANCE LEG 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfwidestancelegpress
PRESS HEAVY WEIGHT USE A RESISTANCE BAND ABOVE KNEES
B1 NARROW STANCE LEG 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfnarrowstancelegpres

PRESS MEDIUM WEIGHT SLOW & CONTROLLED s
C1 FROG STANCE LEG 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnffrogstancelegpress

PRESS LIGHT WEIGHT SLOW & CONTROLLED
D1 SINGLE LEG PRESS 3 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfsinglelegpress
E1 CABLE SQUATS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablesquats

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 5 SECS
F1 CABLE PULL-THROUGHS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablepullthroughs

LOW WEIGHT HOLD & SQUEEZE AT TOP FOR 5
SECONDS.
G1 CABLE KICKBACKS 3 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfcablekickbacks

G2 SMITH SUMO SQUATS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfsumostancesmith
SET2 -18 REPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 5
SET3 - 20 REPS LIGHT WEIGHT SECONDS.
WEEK 1 Thursd
PASSWORD: SSC  
Uer + Abs/Cdio
A1 DB BENCH PRESS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbbenchpress
A2 DB TRICEP KICKBACKS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

HOLD AT TOP 2 SECONDS
B1 DB OVERHEAD TRICEP 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdboverheadtricepext

EXTENSION LIGHT WEIGHT SLOW & CONTROLLED ension
C1 CABLE OVERHEAD 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcableoverheadtricep

TRICEP EXTENSION LIGHT WEIGHT SLOW & CONTROLLED extension
D1 CABLE TRICEP PULL- 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfcabletriceppulldown

DOWNS HEAVY WEIGHT SLOW & CONTROLLED s
HOLD AT BOTTOM 2 SECONDS
E1 DIPS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT SLOW & CONTROLLED
Fisher
G1 BALL PASSES 3 SETS AMRAP 60 SECONDS #dnfballpasses
NO BREAK GO INTO TO G2
G2 V UPS 3 SETS AMRAP 60 SECONDS #dnfvups
G3 SHOULDER TAPS 3 SETS AMRAP 60 SECONDS #dnfshouldertaps
G4 LATERAL JUMPS 3 SETS AMRAP 60 SECONDS #dnflateraljumps

(30 SECS GOING LEFT/30 SECS GOING RIGHT)
1.5 MINUTE BREAK THEN GO BACK TO G1
WEEK 1 Frid
ACTIVATION CIRCUIT
PASSWORD: SSC
A1 BANDED GLUTE BRIDGES 3 AMRAP 60 SECONDS #dnfbandedglutebridge
A2 BANDED REVERSE LUNGES X 3 AMRAP 60 SECONDS E/L #dnfbandedreverselungekick

KICKBACKS backs

PASSWORD: SSC 
Legs + Bty
A1 ADDUCTIONS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfadductions
MEDIUM WEIGHT SLOW & CONTROLLED
A2 ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfabductions

SET2 -18 REPS MEDIUM WEIGHT SLOW & CONTROLLED
SET3 - 20 REPS LIGHT WEIGHT
B1 DB SQUAT X SIDE KICKS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfsquatintosidekicks

3 MOVEMENTS ARE 1 REP
C1 BB HIP THRUSTS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfbbhipthrust
D1 DB DONKEY KICKS 3 SETS AMRAP 30 SECONDS EACH LEG #dnfdbdonkeykicks

LIGHT WEIGHT NO BREAK GO INTO TO D2
D2 DB FIRE HYDRANTS 3 SETS AMRAP 30 SECONDS EACH LEG #dnfdbfirehydrants
D3 BANDED FROG PUMPS 3 SETS AMRAP 30 SECONDS #dnfbandedfrogpumps
TAKE 1.5 MINUTE BREAK THEN GO
BACK TO D1
WEEK 1 Sd
YOU DID IT!

You have finished week 1!
I AM SO PROUD OF YOU!
Please take this day to REST!

Check into facebook & upload any questions/photos you
want to share.
Meal prep & adjust your macros.
Workouts are available on https://www.facebook.com/groups/

DNFSUMMERSHREDCHALLENGE/ and are to be downloaded
same as week 1 by 11 PM EST.
WEEK 2 Md
ACTIVATION CIRCUIT
CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/5982055
PASSWORD: SSC
Set warm up Sets repS/TIME
A1 BANDED WALLSIT 3 AMRAP 60 SECONDS
A2 BANDED SQUATS 3 AMRAP 60 SECONDS
A3 BANDED HIP THRUSTS 3 AMRAP 60 SECONDS

PASSWORD: SSC 

A1 PLANK IN & OUTS 3 SETS OF 20 REPS NO REST MOVE TO A2 #dnfplankinandouts
A2 LEG RAISES 3 SETS OF 45 SEC HOLDS NO REST MOVE TO A3 #dnflegraises
A3 DB RUSSIAN TWIST 3 SETS OF 20 REPS REST 1 MINUTE THEN START A1 AGAIN #dnfrussiantwists
B1 SMITH SUMO SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfsmithsumodeadlift
DEADLIFT SET2 -18 REPS MEDIUM WEIGHT SLOW & CONTROLLED
HOLD AT BOTTOM FOR 2 SECONDS;
DON’T LET BAR TOUCH BASE
C1 SMITH ROMANIAN 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfsmithsumodeadlift

DEADLIFT MEDIUM WEIGHT HOLD/PAUSE AT BOTTOM FOR 5
SECONDS.
5 SECONDS.
E1 SMITH STATIONARY 3 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfsmithstationarylunges

LUNGES LIGHT WEIGHT
F1 SMITH CALF RAISES 4 SETS OF 21 REPS 30 SECONDS BETWEEN SET #dnfsmithmachinecalfraises

7 IN/7 STRAIGHT/7 OUT SLOW & CONTROLLED
WEEK 2 Tuesd
PASSWORD: SSC 
Shoders + Back
Set Exercise Sets & reps REST TIME Hashtag

A1 DB LATERAL RAISE 3 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnflateralraiseholds
HOLDS LIGHT WEIGHT GO STRAIGHT INTO A2

NO WEIGHT
B1 DB ARNOLD PRESS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbarnoldpress

C1 DB SHOULDER 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

PRESS HEAVY WEIGHT SLOW & CONTROLLED
D1 SHOULDER TAPS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbshouldertaps

E1 BB ROWS 3 SETS OF 10 REPS 30 SECONDS BETWEEN SET #dnfbbrows

F1 WEIGHED BACK 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfweighedbackextensions

EXTENSIONS LIGHT WEIGHT SLOW & CONTROLLED
G1 DB REVERSE FLYS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbreverseflys

Fisher
REPEAT 10 TIMES
WEEK 2 Wnesd
ACTIVATION CIRCUIT
PASSWORD: SSC
A1 BANDED REVERSE LUNGE KICKBACKS 3 AMRAP 45 SECONDS E/L
A2 BANDED FROG PUMPS 3 AMRAP 45 SECONDS E/L
A3 BANDED LATERAL WALKS 3 AMRAP 45 SECONDS E/L

PASSWORD: SSC 
Legs + Bty
A1 ABDUCTIONS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfabductions
LIGHT WEIGHT HOLD SQUEEZE FOR 3 SECONDS
B1 ADDUCTIONS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfadductions

LIGHT WEIGHT HOLD SQUEEZE FOR 3 SECONDS
C1 BB SUMO SQUATS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfbbsumosquat
D1 BB NARROW STANCE SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfbbnarrowstancesquat
SQUATS SET2 -18 REPS MEDIUM WEIGHT SLOW & CONTROLLED
E1 DB SQUAT INTO 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfsquatintosidekicks

SIDEKICK MEDIUM WEIGHT SLOW & CONTROLLED
F1 DB SUMO SQUAT 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdbsumosquatintopulse

INTO PULSE LOW WEIGHT HOLD & SQUEEZE AT TOP FOR 5
SECONDS.
G1 DB SPLIT SQUATS 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

WEEK 2 Thursd
PASSWORD: SSC 
A2 DB TRICEP 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

KICKBACKS LIGHT WEIGHT SLOW & CONTROLLED
B1 DB OVERHEAD 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdboverheadtricepextension

TRICEP EXTENSION LIGHT WEIGHT SLOW & CONTROLLED
C1 DB SKULL CRUSHERS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbskullcrushers

D1 RENEGADE ROWS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfrenegaderows

REGULAR OR HEAVY WEIGHT SLOW & CONTROLLED
ASSISTED HOLD AT BOTTOM 2 SECONDS

Fisher

G3 BURPEES 3 SETS AMRAP 60 SECONDS #dnfburpees


WEEK 2 Frid
ACTIVATION CIRCUIT
PASSWORD: SSC
A1 BANDED FIRE HYDRANTS 3 AMRAP 60 SECONDS E/L
A2 BANDED DONKEY KICKS 3 AMRAP 60 SECONDS E/L

PASSWORD: SSC 
Legs + Bty
A1 DB ROMANIAN SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts
DEADLIFTS SET2 -18 REPS MEDIUM WEIGHT SLOW & CONTROLLED
A2 DB ELEVATED 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbelevateddl

ROMANIAN LIGHT WEIGHT SLOW & CONTROLLED
DEADLIFTS
B1 DB LEG CURLS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

C1 DB STEP UPS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbstepups

D1 DB SIDE LUNGES 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbsidelunges

E1 DB DONKEY KICKS 3 SETS AMRAP 30 SECONDS EACH #dnfdbdonkeykicks

LIGHT WEIGHT LEG
NO BREAK GO INTO TO E2
E2 DB FIRE HYDRANTS 3 SETS AMRAP 30 SECONDS EACH #dnfdbfirehydrants
LIGHT WEIGHT LEG
60 SECOND BREAK
THEN RESTART E1
WEEK 2 Sd
YOU DID IT!


want to share.

WEEK 3 Md
ACTIVATION CIRCUIT
PASSWORD: SSC
A1 BANDED CLAMS 3 AMRAP 60 SECONDS #dnfbandedclams
A3 BANDED LATERAL WALKS 3 AMRAP 60 SECONDS #dnfbandedlateralwalks

PASSWORD: SSC 

A1 DB RUSSIAN TWIST 3 SETS OF 20 REPS NO REST MOVE TO A2 #dnfrussiantwists
A3 BALL PASSES 3 SETS OF 20 REPS REST 1 MINUTE THEN START A1 AGAIN #dnfballpasses
B1 DB SPLIT SQUAT SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfdbsplitsquat
GO AS LOW AS POSSIBLE
C1 DB STEP UPS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbstepups

D1 BB GLUTE BRIDGES SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfbbglutebridge
5 SECONDS.
E1 BB HIP THRUSTS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfbbhipthrust

LIGHT WEIGHT HOLD & SQUEEZE/PAUSE AT TOP FOR
5 SECONDS.
F1 DB DONKEY KICKS 3 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdbdonkeykicks

G1 DB FIRE HYDRANYS 3 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdbfirehydrants

WEEK 3 Tuesd
PASSWORD: SSC 
Shoders + Back

A1 DB HAMMER CURLS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbhammercurls
LIGHT WEIGHT
B1 DB CURL INTO PRESS 3 SETS OF 12 REPS 30 SECONDS THE RESTART #dnfdbcurlintofrontpress

HEAVY WEIGHT
C1 DB SHOULDER 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

C2 SHOULDER TAPS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbshouldertaps

D1 DB FRONTAL RAISE 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnffrontalraise

E1 WEIGHED BACK 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfweighedbackextensions

EXTENSIONS MEDIUM WEIGHT SLOW & CONTROLLED
F1 ASSISTED WIDE GRIP 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfassistedwidegrippullups

PULL UPS LIGHT WEIGHT SLOW & CONTROLLED
G1 ASSISTED NEUTRAL 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfassistedneutralgrippullups

GRIP PULL UPS HEAVY WEIGHT SLOW & CONTROLLED
Fisher
REPEAT 10 TIMES
WEEK 3 Wnesd
ACTIVATION CIRCUIT
PASSWORD: SSC
A1 BANDED REVERSE LUNGE 3 AMRAP 45 SECONDS E/L #dnfbandedreverselungekickb
KICKBACKS acks
A2 BANDED GLUTE BRIDGES 3 AMRAP 45 SECONDS E/L #dnfbandedglutebridge
A3 BANDED SIDE RAISES 3 AMRAP 45 SECONDS E/L #dnfbandedsideraises

PASSWORD: SSC 
Legs + Bty
B1 NARROW STANCE LEG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfnarrowstancelegpress

PRESS HEAVY WEIGHT HOLD SQUEEZE FOR 3 SECONDS

PRESS LIGHT WEIGHT HOLD SQUEEZE FOR 3 SECONDS
D1 ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfabductions

E1 ADDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfadductions

F1 CABLE PULL 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcableglutepullthroughs

THROUGHS MEDIUM WEIGHT SLOW & CONTROLLED
F2 CABLE SQUATS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablesquats

G1 CABLE KICKBACKS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablekickbacks

WEEK 3 Thursd
PASSWORD: SSC 
A1 CABLE CHEST FLYS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcablechestflys
A2 CABLE FACE PULLS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcablefacepulls

B1 CABLE TRICEP 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcabletriceppulldowns

PULLDOWNS LIGHT WEIGHT SLOW & CONTROLLED
C1 CABLE OVERHEAD 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcableoverheadtricepextension

TRICEP EXTENSIONS LIGHT WEIGHT SLOW & CONTROLLED
D1 DB TRICEP 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

KICKBACKS HEAVY WEIGHT SLOW & CONTROLLED
Fisher
E1 LEG RAISES 3 SETS AMRAP 60 SECONDS #dnflegraises
E2 BALL PASSES 3 SETS AMRAP 60 SECONDS #dnfballpasses

E3 PLANK IN & OUTS 3 SETS AMRAP 60 SECONDS #dnfplankinandouts

E4 JUMP SQUATS 3 SETS AMRAP 60 SECONDS #dnfjumpsquats

WEEK 3 Frid
ACTIVATION CIRCUIT
PASSWORD: SSC

PASSWORD: SSC 
Legs + Bty
A1 SMITH ROMANIAN SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts
DEADLIFTS SET2 -18 REPS MEDIUM WEIGHT SLOW & CONTROLLED
B1 SMITH SUMO 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfsmithsumodeadlift

DEADLIFTS LIGHT WEIGHT SLOW & CONTROLLED
C1 SMITH HIP THRUSTS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfsmithhipthrusts

MDIUM WEIGHT SLOW & CONTROLLED
D1 SMITH CALF RAISES 4 SETS OF 21 REPS 30 SECONDS BETWEEN SET #dnfsmithmachinecalfraises

(CHECK VIDEO)
HEAVY WEIGHT
E1 DB LEG CURLS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

G1 LEG CURLS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnflegcurls

F1 LEG EXTENSIONS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnflegextensions

WEEK 3 Sd
YOU DID IT!


want to share.

WEEK 4 Md
ACTIVATION CIRCUIT
PASSWORD: SSC
A3 BANDED CLAMS 3 AMRAP 60 SECONDS E/L #dnfbandedclams

PASSWORD: SSC 

A1 SIDE PLANKS 3 SETS OF 60 SEC HOLDS NO REST MOVE TO A2 #dnfsideplank
A2 PLANK IN & OUTS 3 SETS OF 60 SEC HOLDS NO REST MOVE TO A3 #dnfplankinandouts
A3 BICYCLES 3 SETS OF 20 REPS REST 1 MINUTE THEN START A1 AGAIN #dnfbicycles
B1 KB SWINGS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfkbswings

C1 KB SQUAT INTO 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfkettlebellsquatintopress

PRESS MEDIUM WEIGHT SLOW & CONTROLLED
D1 SQUAT INTO 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfsquatintosidekicks

SIDEKICKS MEDIUM WEIGHT SLOW & CONTROLLED
HOLD A
KETTLEBELL OR
DBS
E1 BB HIP THRUSTS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfbbhipthrust

LIGHT WEIGHT HOLD & SQUEEZE/PAUSE AT TOP FOR
5 SECONDS.
F1 ANKLE WEIGHT 3 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfrainbows

RAINBOWS LIGHT WEIGHT SLOW & CONTROLLED
G1 DB FIRE HYDRANYS 3 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdbfirehydrants

WEEK 4 Tuesd
PASSWORD: SSC 

A1 BB 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfbbgoodmornings
GOODMORNINGS MEDIUM WEIGHT SLOW & CONTROLLED
B1 BB ROWS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfbbrows

C1 WEIGHED BACK 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfweighedbackextensions

EXTENSIONS LIGHT WEIGHT SLOW & CONTROLLED
D1 TRICEP PUSHUPS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnftriceppushups

(OR AMRAP) SLOW & CONTROLLED
E1 REVERSE FLYS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfreverseflys

E2 CHEST FLYS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfchestflys

F1 BB BENCH PRESS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfbbbenchpress

Fisher
G1 SPRINTS 10 SETS OF 60 SECOND RUN AS FAST AS YOU CAN 60 #dnfsprints
REPEAT 10 TIMES
WEEK 4 Wnesd
ACTIVATION CIRCUIT
PASSWORD: SSC
A1 BANDED WALL SITS 3 AMRAP 60 SECONDS #dnfctbandwallsit
A2 BANDED SQUATS 3 AMRAP 60 SECONDS #dnfctbandsquat
A3 BANDED CLAMS 3 AMRAP 60 SECONDS E/L #dnfctbandhipthrusts

PASSWORD: SSC 

A1 SMITH STEP UPS 3 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfsmithstepups
DON’T LET BACK LEG TOUCH THE FLOOR
B1 SUMO STANCE 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfsumostancesmith

SMITH SQUAT HEAVY WEIGHT SLOW & CONTROLLED
C1 SMITH HIP SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfsmithhipthrusts
THRUSTS SET2 -18 REPS MEDIUM WEIGHT SLOW & CONTROLLED
D1 SMITH CALF RAISES 4 SETS OF 21 REPS 30 SECONDS BETWEEN SET #dnfsmithmachinecalfraises

(CHECK VIDEO)
HEAVY WEIGHT
E1 ABDUCTIONS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfabductions

D1 ADDUCTIONS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfadductions

E1 BANDED LATERAL AMRAP 60 SECONDS E/L 30 SECONDS BETWEEN SET #dnfbandedlateralwalks

WALKS SLOW & CONTROLLED
WEEK 4 Thursd
PASSWORD: SSC 
A1 SHOULDER TAPS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfshouldertaps
SLOW & CONTROLLED
A2 DB SHOULDER 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

B1 DB ARNOLD PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbarnoldpress

C1 DB LATERAL RAISES 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises

D1 FACE PULLS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcablefacepulls

E1 TRICEP PULLDOWNS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcabletriceppulldowns

F1 OVERHEAD TRICEP 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcableoverheadtricepextension

EXTENSION MEDIUM WEIGHT SLOW & CONTROLLED
Fisher
E1 LEG RAISES 3 SETS AMRAP 60 SECONDS #dnflegraises
E2 BALL PASSES 3 SETS AMRAP 60 SECONDS #dnfballpasses
E3 PLANK IN & OUTS 3 SETS AMRAP 60 SECONDS #dnfplankinandouts
WEEK 4 Frid
ACTIVATION CIRCUIT
PASSWORD: SSC
A1 DB ABDUCTIONS 3 AMRAP 60 SECONDS E/L #dnfdbabductions
A2 DB DONKEY KICKS 3 AMRAP 60 SECONDS E/L #dnfdbdonkeykicks

PASSWORD: SSC 
B1 NARROW STANCE LEG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfnarrowstancelegpress

PRESS HEAVY WEIGHT HOLD SQUEEZE FOR 3 SECONDS

PRESS LIGHT WEIGHT HOLD SQUEEZE FOR 3 SECONDS
D1 ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfabductions

E1 ADDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfadductions

F1 CABLE PULL 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcableglutepullthroughs

THROUGHS MEDIUM WEIGHT SLOW & CONTROLLED
F2 CABLE SQUATS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablesquats

G1 CABLE KICKBACKS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablekickbacks

WEEK 4 Sd
YOU DID IT!


want to share.

WEEK 5 Md
ACTIVATION CIRCUIT
PASSWORD: SSC

PASSWORD: SSC 

B1 SMITH CALF RAISES 4 SETS OF 24 REPS 30 SECONDS BETWEEN SET #dnfsmithmachinecalfrai

8 IN/8 STRAIGHT/8 OUT SLOW & CONTROLLED ses
C1 SMITH STEP-UPS 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfsmithromaniandeadl

LOW WEIGHT SLOW & CONTROLLED ift
E1 ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfabductions


REPEAT 10 TIMES
WEEK 5 Tuesd
PASSWORD: SSC  
Shoders + Back


NO WEIGHT


D1 ASSISTED NEUTRAL GRIP 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfassistedneutralgripp

PULL-UPS SLOW & CONTROLLED ullups
E1 ASSISTED WIDE GRIP 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfassistedwidegrippull

PULL-UPS SLOW & CONTROLLED ups
F1 STRAIGHT ARM LAT PULL- 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfstraightarmlatpulldo
DOWNS LIGHT WEIGHT SLOW & CONTROLLED wns
G1 SEATED CABLE ROWS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfseatedcablerows

Fisher
REPEAT 10 TIMES
WEEK 5 Wnesd
ACTIVATION CIRCUIT
PASSWORD: SSC

PASSWORD: SSC 
Legs + Bty
PRESS HEAVY WEIGHT USE A RESISTANCE BAND ABOVE KNEES
B1 NARROW STANCE LEG 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfnarrowstancelegpres

PRESS MEDIUM WEIGHT SLOW & CONTROLLED s

PRESS LIGHT WEIGHT SLOW & CONTROLLED
D1 SINGLE LEG PRESS 3 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfsinglelegpress
E1 CABLE SQUATS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablesquats

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 5 SECS
F1 CABLE PULL-THROUGHS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablepullthroughs

LOW WEIGHT HOLD & SQUEEZE AT TOP FOR 5
SECONDS.
G1 CABLE KICKBACKS 3 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfcablekickbacks

G2 SMITH SUMO SQUATS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfsumostancesmith
WEEK 5 Thursd
PASSWORD: SSC  


C1 CABLE OVERHEAD 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcableoverheadtricep

TRICEP EXTENSION LIGHT WEIGHT SLOW & CONTROLLED extension
D1 CABLE TRICEP PULL- 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfcabletriceppulldown

DOWNS HEAVY WEIGHT SLOW & CONTROLLED s

Fisher

WEEK 5 Frid
ACTIVATION CIRCUIT
PASSWORD: SSC

KICKBACKS backs

PASSWORD: SSC 
Legs + Bty
A1 ADDUCTIONS 4 SETS OF 16 REPS 30 SECONDS BETWEEN SET #dnfadductions
A2 ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfabductions



BACK TO D1
WEEK 5 Sd
YOU DID IT!


want to share.

WEEK 6 Md
ACTIVATION CIRCUIT
PASSWORD: SSC

PASSWORD: SSC 

B1 DB CALF RAISES 4 SETS OF 21 REPS 30 SECONDS BETWEEN SET #dnfdbcalfraises

(CHECK VIDEO)
C1 DB STEP-UPS 3 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbstepups

LOW WEIGHT SLOW & CONTROLLED
D1 DB HIPTHRUSTS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfbbhipthrust

USE DUMBBELLS/KETTLEBELL
E1 BANDED ABDUCTIONS 3 SETS AMRAP 60 SECONDS #dnfctbandabduction

LIGHT WEIGHT NO BREAK GO INTO TO G2
BANDED LATERAL WALKS 3 SETS AMRAP 60 SECONDS E/L #dnfbandedlateralwalks
30 SECONDS THEN GO INTO G1
IF YOU DON’T HAVE A SPRINTS SECONDS; REST 60 SECONDS
TREADMILL RUN IN REPEAT 10 TIMES
PLACE.
WEEK 6 Tuesd
PASSWORD: SSC 
Shoders + Back


NO WEIGHT


D1 RENEGADE ROWS 3 SETS OF 15 REPS E/A 30 SECONDS BETWEEN SET #dnfrenegaderows

SLOW & CONTROLLED #dnfassistedrenegaderow
DO EITHER REGULAR OR ASSISTED s
E1 BANDED LAT 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfbandlatpulldowns

PULLDOWNS SLOW & CONTROLLED
F1 DB ROWS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbrowsalternative

SLOW & CONTROLLED
Fisher
IF YOU DON’T HAVE A SPRINTS SECONDS; REST 60 SECONDS
TREADMILL RUN IN REPEAT 10 TIMES
PLACE.
WEEK 6 Wnesd
ACTIVATION CIRCUIT
PASSWORD: SSC

PASSWORD: SSC 
Legs + Bty
A1 DB SQUAT 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbsquats
WIDE STANCE HEAVY WEIGHT USE A RESISTANCE BAND ABOVE KNEES
B1 DB GOBLET SQUAT 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbgobletsquat

C1 KETTLEBELL SWINGS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfkbswings

D1 KETTLEBELL PRESS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfkettlebellpressholds

SQUAT HEAVY WEIGHT quat
E1 DB GOODMORNINGS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfdbgoodmornings

F1 DB SUMO SQUAT X 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdbsumosquatintopul

PULSE LOW WEIGHT BOTH MOVEMENTS = 1 REP se
G1 BANDED KICKBACKS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfbandedkickbacks

SLOW & CONTROLLED
G2 BANDED FROG PUMPS 3 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfbandedfrogpumps

SLOW & CONTROLLED
WEEK 6 Thursd
PASSWORD: SSC  


C1 BANDED OVERHEAD 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfbandoverheadtricep

TRICEP KICKBACK SLOW & CONTROLLED kickback
D1 DIPS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdips

Fisher

WEEK 6 Frid
ACTIVATION CIRCUIT
PASSWORD: SSC

KICKBACKS backs

PASSWORD: SSC
Legs + Bty
A2 STANDING ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfstandingplateabduct
SET2 -18 REPS MEDIUM WEIGHT ions


BACK TO D1
WEEK 6 Sd
YOU DID IT!

You have finished this challenge!

want to share.
PLEASE PLEASE PLEASE DO SHARE YOUR PROGRESS PHOTOS

WITH ME! LOG INTO FACEBOOK TO LEANR HOW TO SUBMIT
THEM.

Summer Shred Gym Week 6

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Summer Shred Gym Week 6

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summer

Wce to the sqd!

My goal DURING THIS CHALLENGE is to help improve your

Latex resistance bands, anti-slip cotton resistance bands, a pair of

2 Follow the facebook group

4 DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS

One app I use is layout, and it is free to use.

SET How many times you will complete an exercise.

PRE WORKOUT DYNAMIC WARM-UP

TIME EXERCISE HASHTAG ROUNDS

Post WORKOUT STRETCHING/cool down

TIME EXERCISE HASHTAG ROUNDS

A2 JUMP SQUATS 3 AMRAP 60 SECONDS #dnfjumpsquats

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/album/5961848

Abs + Bty + Cdio

A2 PLANKS 3 SETS OF 45 SEC HOLDS NO REST MOVE TO A3 #dnfplanks

A3 V UPS 3 SETS OF 20 REPS REST 1 MINUTE THEN START A1 AGAIN #dnfvups

B1 SMITH CALF RAISES 4 SETS OF 21 REPS 30 SECONDS BETWEEN SET #dnfsmithmachinecalfrai

C1 SMITH STEP-UPS 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfsmithromaniandeadl

E1 ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfabductions

F1 SPRINTS 10 SETS OF 60 SECOND RUN AS FAST AS YOU CAN 60 #dnfsprints

Set Exercise Sets & reps REST TIME HASHTAG

A2 ARM CIRCLES 3 SETS OF 20 REPS 30 SECONDS THE RESTART A1 #dnfarmcircles

B1 FRONTAL RAISES 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnffrontalraise

C1 SHOULDER PRESS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

D1 ASSISTED NEUTRAL GRIP 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfassistedneutralgripp

E1 ASSISTED WIDE GRIP 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfassistedwidegrippull

G1 SEATED CABLE ROWS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfseatedcablerows

A2 BANDED FIRE HYDRANTS 3 AMRAP 45 SECONDS E/L #dnfbandedfirehydrants

A3 BANDED DONKEY KICKS 3 AMRAP 45 SECONDS E/L #dnfbandeddonkeykicks

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/album/5861988

B1 NARROW STANCE LEG 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfnarrowstancelegpres

C1 FROG STANCE LEG 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnffrogstancelegpress

E1 CABLE SQUATS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablesquats

F1 CABLE PULL-THROUGHS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfcablepullthroughs

G1 CABLE KICKBACKS 3 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfcablekickbacks

A2 DB TRICEP KICKBACKS 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

B1 DB OVERHEAD TRICEP 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdboverheadtricepext

C1 CABLE OVERHEAD 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfcableoverheadtricep

D1 CABLE TRICEP PULL- 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfcabletriceppulldown

E1 DIPS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdips

G4 LATERAL JUMPS 3 SETS AMRAP 60 SECONDS #dnflateraljumps

A2 BANDED REVERSE LUNGES X 3 AMRAP 60 SECONDS E/L #dnfbandedreverselungekick

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/album/5963227

A2 ABDUCTIONS SET1: 16 REPS HEAVY WEIGHT 30 SECONDS BETWEEN SET #dnfabductions

B1 DB SQUAT X SIDE KICKS 3 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfsquatintosidekicks

D1 DB DONKEY KICKS 3 SETS AMRAP 30 SECONDS EACH LEG #dnfdbdonkeykicks

YOU DID IT!

Please take this day to REST!

Meal prep & adjust your macros.

Workouts are available on https://www.facebook.com/groups/

A2 BANDED SQUATS 3 AMRAP 60 SECONDS

A3 BANDED HIP THRUSTS 3 AMRAP 60 SECONDS

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/5982061

Abs + Bty + Cdio

A2 LEG RAISES 3 SETS OF 45 SEC HOLDS NO REST MOVE TO A3 #dnflegraises

C1 SMITH ROMANIAN 3 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfsmithsumodeadlift