Workout of the month 

Home edition

REST = 60 - 120 seconds after 3rd exercise

 

Day 1.

1)Wall sit (20 sec)

Immediately to

Dumbbell squats 4 x 10

NOTE: Dumbbell position of your choice

2)Half kneeling shoulder press 4 x 10 per side

3)Reverse Crunches 4 x 25

 

Day 2.

1)Dumbbell split squats 4 x 12

NOTE: Add weight or use body to your discretion

2)Kneeling hammer curl to neutral grip shoulder press 4 x 10

3)High to low plank to pushup 4 x 30 seconds

Use (phone) timer

 

Day 3.

1)Dumbbell RDL to reverse lunge 4 x 10  per side

2)Dumbbell lateral to front raise 4 x 15

3)Low plank slow mountain climbers (45 sec) x 4

 

Day 4.

1)Dumbbell squat (3 sec pause) to press 4 x 10

2)Dumbbell triceps extensions 4 x 15

3)Dumbbell bent over rows 4 x 15

 

It’s been said:

“Pain is weakness leaving the body.”

While this might be a fact

Be the savage to chase that weakness out

With intensity and unbreakable will