Work to Muscle Failure

BASELINE WORKOUT:

Lower Body Circuit #1 – QUADS

1. Sissy Squats  - Stand with your legs shoulder-width apart and your heels on your dumbbells. (15)

2. UFCS – Squat, go down on one knee Alt. (15)

3. Front Lunge – one leg goes forward, other stays put (15)

4. Power Burn  - Sissy Squats / UFCS / Front Lunge (10-15 reps all at once) 

Lower Body Circuit #2  - HAMSTRINGS

1. Deadlifts – lifting barbell flat back (15)

2. Bridge Extensions – upside down push up, torso in air (15)

3. Reverse Planks – Sit down on an exercise mat with your legs stretched out in front of you. Place your arms behind you with your hands palms down on the mat and your fingers pointing forward. Keep your hands flat. (1 min)

4. Power Burn – Deadlifts / Bridge Extensions / Reverse Planks  (10 reps all at once)

Lower Body Circuit #3 – GLUTES

1. Front Squat with Weights (15)

2. Ski Lunges – lunge side to side, feet on ground, shift body weight back and forth (15)

3. Alt Squat Kicks – Squat and kick to the side (15)

4. Power Burn – Front Squat / Ski Lunges / Alt Squat Kicks (10 reps all at once)

Upper Body – Circuit #1 – CHEST

1. Chest Press (15)

2. Reverse Flys – turn pinkys in, twist to the top (15)

3. Alt Presses – alternating, pushing hand with dumbbells to ceiling (15)

4. Power Burn – Chest Press / Reverse Flys / Alt Presses (10 reps all at once)

Upper Body Circuit #2 – BACK

1. Wide Row – knees bent, feet shoulder width apart, bending over, arms out with weights, palms facing down, elbows up toward ceiling, squeezing back (15)

2. Renegades – down on ground with weights, alternate rowing (15)

3. Dumbbell Pull Over (floor) – hold weight both hands over head and back down on mat (15)

4. Power Burn: Wide Row / Renegades / Dumbbell Pull Over (10 reps all at once)

Upper Body Circuit #3 – BIS/TRIS/SHOULDERS

1. Close Grip Hammer Curl – knuckles out, bicep curl (15)

2. Straight Arm Kick Back – flat back, elbow facing back wall and extend in hammer grip to the back wall, return to start and repeat (15)

3. Arnold Press – military press, bottom of contraction, bring elbows in (15)

4. Power Burn: Close Grip Hammer Curl / Straight Arm Kick Back / Arnold Press (10 reps all at once)

AB’S Circuit #1 – UPPER ABS

1. Straight Leg Crunch – crunch with back on mat, legs straight in front (15)

2. Legs Up Crunch – legs are straight up, back on mat, crunch (15)

3. Tall Sit Up – sit up, come up 45 degrees then do a full sit up (15)

4. POWER BURN: Straight Leg Crunch / Legs Up Crunch / Tall Sit Up (10 reps all at once)

AB’S Circuit # 2 – LOWER ABS

1. Reverse Crunch – knees bent 90 degrees, sit up, feet on ground (15)

2. Single Leg Jack (ALT) – touch one toe, lower alternating. (15)

3. Power Burn: Reverse Crunch / Tummy Tuck / Single Leg Jack

          (6 each side for single leg jacks)

ABS CIRCUIT #3 – OBLIQUES

1. Sumo – Stand with your feet wider apart than shoulder-width, as shown. Turn your toes out about 45 degrees. Keep your shoulders back and your hips tucked (15)

2. Windshield Wipers – light crunch, shoulder blades off the floor, feet off the ground, knees wipe side to side (15)

3. Side Planks (ALT) – body position (sideways), palm on ground, arm straight, feet placed on top of each other, body off the ground (1 min)

4. Power Burn:  Sumo / Windshield Wipers / Side Planks (6 each side) – (10 reps all at once)

COOL DOWN – STRETCH IT OUT (2 Minutes)

1. Knee Cross-Overs

2. Single Leg Knee to Chest

3. Hamstring Stretch

4. Quad Stretch

5. Clasp Pull Stretch

6. Crossover Arm Stretch

COOL DOWN: Stretching

HOMEWORK: While making everyone a detox shake, Jackie tells her clients that they need to get together during the week, figure out what exercise they will do together and share at least ONE detox meal together.