Roctober Fitness Challenge – Day 9

Circuit 1
wide grip pullups – to fail
pullups – hold halfway to fail
seated hamstring curls – 15 reps
jumping lunges – 10 per leg
1 minute hill run – 12 incline, 6 mph women, 8.5 mph menCircuit 2
pullups – to fail
back kicks with shoulder press – 10 per leg
1 minute hill run – 12 incline, 6 mph women, 8.5 mph menCircuit 3
pullups – to fail
step ups – 20 per leg
butt kicks – 1 minute

Circuit 4
pushups – to fail
pike crunches – 25 reps
seated hamstring curls – 10 reps per leg
butt kicks – 1 minute

Circuit 5
supermans – hold for 1 minute
boat pose – hold for 30 seconds
reverse plank – hold for 1 minute
jump rope – 1 minute

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