Roctober Fitness Challenge – Day 19

Circuit 1:
pushups – to fail
squats – 50 fast
step plyos – 1 minute
butt kicks – 1 minute

Circuit 2:
plyo pushups – 10 reps
wide grip pushups – arms as wide as possible – to fail
leg extensions – 20, 12, 8 reps, increasing weight
knee tuck jumps – 10 reps
step plyos – 30 seconds

Circuit 3:
Scorpion pushups – 5 reps per leg
pushups – to fail
surrenders – 10 reps per leg
side step plyos – 1 minute

Circuit 4:
dips – to fail
basic lunge with military shoulder press – 20 reps per leg
burpies – 20 reps

Circuit 5:
W Shoulder Press with leg extension – 10 reps per leg
tricep press – 20 reps
straight leg squat thrusts – 30 seconds
chair pose – 30 seconds
side plank with inner thigh raise – 10 reps per leg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s