Roctober Fitness Challenge – Day 21

This is it! The final push!

We’re so very close, don’t give up now! Nathan Carver especially should be enjoying this challenge.

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

Circuit 2:
plyo pushups – 10 reps
pike pushups – 15 reps
leg extensions – 20, 12, 8 reps, increasing weight
knee tuck jumps – 10 reps
step plyos – 30 seconds holding dumbells

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

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