Playoff Time

May Maddness Begins Tuesday May 28th and will end June 16th!

The following people have earned the maddness title and are ready to compete in the playoffs:

Nicole Young, Nicole Chesnut, Staci, Alisha, Janelle and 

Kelly.

Are you ready to win some prizes?

Round One:  If you make it through the round you will win a water bottle.

Round Two:  Choose one of the following prizes.

Round Three:  If you make it through you will be entered into the final drawing for your chance to win one of the following prizes.

Here are the rules:

Round 1:  No white flour  

and no junk food from 

Tuesday to Sunday (May 28th to June to June 2nd).  If you mess up you are out.  If you make it through round one you win the round one prizes.

White flour- white bread, white rice, potatoes, chips, rolls, croutons, ect.

Junk food- fries, candy, pop, ice cream, popsicles, ect.

Round 2:  Another week of No white flour and no junk (Monday June 3rd to the 9th to Sunday) , and you have to complete at least 3 of our workouts (recovery day doesn't count).  If you don't make it you are out.

Round 3:  No white flour and no junk from Monday to Sunday (June 10th to the 16th).  You have to complet an entire week of our workouts.  If you make it through all rounds you we will draw names and declare the May Maddness Winner!  

Good Luck to everyone competing in the competition!  Remember this is single elimination competition so if you mess up you are out.  You can do this give it 3 weeks of 100 percent effort, and you will be rewarded!  Not just by prizes but also by results!

If you have any questions message us:)  

Janelle's Week 8 Progress!

GUYS I cant stop staring at my before and after pics!  I am so grateful I took before pictures!  It was so hard to do it but it is so worth it now.  It makes me so motivated!  I didn't even want to take pictures for this update today cause I felt like there hasn't been a ton of change since the last ones I posted but man I'm so glad I did!  If these pictures don't scream JANELLE its all worth it I don't know what will!! For my update today I kinda for my sake would like to do a quick recap of my journey so far. So bear with me k?!

Week ONE-  I was literally puking doing the workouts, I felt so mad at myself for letting myself get as fat and out of shape as I did! I read my getting fat story everyday to keep myself inspired to continue.

Week TWO- Felt stronger, no more puking.  (yay)  Started to feel confidence coming back.  No big results physically but totally felt the emotional results.  

Week THREE- Feeling stronger by the day, shaving off 5k time.  I remember feeling so proud of myself after every workout!

Week FOUR-  I had a ton of weight come off my first month can't remember exactly but I think it was like 16 lbs. I was feeling super strong, way motivated, and so excited about my results!  

Week FIVE- I spent the whole week and 2 days of the next week super sick!  I spent most those days in bed.  I had a really bad cold and just felt like crap.  I remember being excited cause I somehow lost a pound still that week.

Week SIX- No weight loss this week I chalked it up to coming back from being sick and I think I had lost some of my momentum. I was still working out daily but I started to let my food lack a little. Being discouraged about no weight loss I decided to do my measurements for the first time.  Seeing I had lost 17 1/2 inches got me way excited.

Week SEVEN-  

I gained almost 4 pounds in week seven. :(  Week 7 I started to weigh myself everyday.  It was messing with my head so bad. I didn't even realize how bad until the end of the week.  For example I would have a day my eating was bad and then the next day I would weigh and I had lost a little so then that day I would rationalize well yesterday I ate that and lost so Ill be fine. You can imagine how a week thinking like that can really get you off course.  So by the end of a bad, bad food week I had put on almost 4 lbs   I was freaking the heck out!!!! So worried I was gonna fall back into old ways! So I called Elise in a panic and told her she had to help me get back on track.  She told me no white flour and no Junk food.  If I was to say one thing I learned in WEEK SEVEN it would be JUNK FOOD + GYM = NO RESULTS!!!!!  

Week EIGHT- I got myself back on track week eight.  No cheating for me I had 6 days of NO white flour and NO junk food. Worked hard all week to get my MADNESS letters back from what I had lost the week before. Also I didn't get any where near that damn SCALE!!  By my end of week weigh in I had lost 4 lbs :) Oh ya that's right, started Week NINE back on track!!

Thanks for bearing with me that recap was mainly for me! :)

After a hard work out I am always asking my girl Stevie and my hubby "AM I SKINNY YET"  cause I totally feel like I should be." :)  I have done every diet out there some over and over and look where it got me! 216.4 lbs  Yes in the moment I lost super fast on HCG or the LEMONADE diet but you cant live starving your self forever and I would never learn anything about being healthy on that crap.  It was not a lifestyle change! It was for fast results, that by the way never lasted!!  So I'm okay this time around with it being a slower healthier process and I know one day when I say "AM I SKINNY YET haha the answer will be yes. I think that's why weight loss can be so hard.  For example when I go out to dinner with friends and I pick the 350 cal meal over the 1500 cal meal I always want to ask "AM I SKINNY YET"  "Can you see on my thighs that I JUST MADE THE CHOICE TO HAVE 350 cal instead of 1500"  Nope not skinny yet and nope no one can see in that moment by looking at my thighs that I just made the healthy choice.  But looking at my pictures after these 8 weeks I seriously see all those choices and all that hard work is totally adding up and I am looking amazing!! -JUST SAYIN- ha :) Weight loss really is a journey it comes from commitment and hard work.  I am changing so much of the way I think by doing it the healthy way for the first time in my life and I know for that reason alone I will succeed!    But in the mean time I am so grateful to feel so much healthier!!!  I feel more like myself than I have in years!  I feel beyond grateful for the inspiration I received to begin my LIFE STYLE change! I have a LONG ways to go but I'm committed to getting there! Thanks so much for all your support everybody!   until next week -JANELLE   

Week 9 Day 6

"Radioactive"

Imagine Dragons

(Click Here to listen)

Printable Version

We are going to work our booty and legs today. Here we go, grab your music, water bottle and sweat towel and get ready to kick some Booty!!

warm up 5-10 Minutes

Run/Walk 1 Mile as fast as you can

Circuit 1

1 Minute Body Weight Wall Sit

30 High Intensity Jacks (or regular Jumping Jacks) 

30 wide-stance Barbell Squat

Repeat 2 Times

Circuit 2

25 Dumbbell Deadlifts

25 Dumbbell straight Legged Deadlifts

10 Burpees

Repeat 2 Times

Run/Walk 1 Mile as fast as you can

Circuit 3

25 Lunges (on each leg)

30 (each leg) Single Standing Calf Raises

1 Minute Supermans

Repeat 2 Times

Circuit 4

Jump back on treadmill

1 to 3 minute warm up to base

Do the Following for 30 Seconds Each:

1) Base

2) . 5 above base

3) 1.0 Above base

4) 1.5 above base

5) 2.0 above base

Back to base for 2 minutes

Do the following for 15 seconds each:

1) .1 above base

2) .2 above base

3) .3 above base

4) .4 above base

5) .5 above base

6) .6 above base

7) .7 above base

8) .8 above base

9) .9 above base

10) 1.0 above base

11) 1.1 above base

12) 1.2 above base

13) 1.3 above base

14) 1.4 above base

15) 1.5 above base 

16) 1.6 above base
17) 1.7 above base

18) 1.8 above base

19) 1.9 above base

20) 2.0 above base

Back to base for 2 minutes

Cool Down for 5 to 10 minutes

You are done! Great Job!!! You are getting stronger everyday! That was a hard core booty workout!

Week 9 Day 5

"I'm Better, so Much Better Now!"

I'm sure you can guess what today's workout is.  Friday's are the day that you can test your strength.  Each 5K give it just a little more than the last, if you feel comfortable do a 10 K.  The key is challenge yourself.

As you lose weight you become lighter, leaner, and stronger, running will get easier but that is because YOU ARE SO MUCH BETTER! You are healthier, and you no longer let food and excuses control you.

Today is the day you should be proud and show yourself that YOU HAVE THE POWER, YOU HAVE GOTTEN BETTER, YOU DESERVE THIS, AND THERE IS NOTHING STANDING IN YOUR WAY!  So, go out there and run!

Week 9 Day 4

Just Give Me a Reason

Pink

(Click here to listen)

 

 

 

During today's workout, dig deep and find that inner strength!  You are amazing!

 

Back, Chest, Shoulders, Plyo Circuit Training

Ready to kill it???

 

Printable Version

 

Warm up 5 to 10 min.

 

Circuit 1 (Back) Repeat 2Xs:

 

1.  1 min High Int Jumping Jacks

2.  15 Single Arm Rows on each arm

3.  15 Burpees

4.  20 Lat Pull Downs

5.  1 min High Knees

6.  1 min Supermans

7.  1 min Step Ups

 

 

Circuit 2 (Chest) Repeat 2Xs: 

1.  1 min Butt Kicks

2.  1 min Push Ups

3.  1 min Mtn. Climbers

4.  25 Chest Flies on ball

5.  1 min Squat Jumps

6.  20 Chest Presses

7.  1 min Jump Ups (or Lunges on a bench)

 

 

Circuit 3 (Shoulders) Repeat 2Xs:

1.  1 min Quick Feet

2.  20 Shoulder Presses

3.  1 min Jumping Lunges

4.  20 Side Lateral Shoulder Raise

5.  1 min Ski Jumps

6.  20 Upright Rows

7.  1 min Jump Rope (Just do the jump rope motion, if you don't have a rope.)

 

You are sooo DONE!  You are one tough ANIMAL!  Now go take on the rest of your day!

Nicole Young Week 7&8

so... its been a weird 2 weeks here is my week 7 and 8 update! 

Emotional, Stressful, Happy, Productive, Successful all things that I have felt in these weeks! Its been a freaking roller coaster of emotions let me tell you MENTAL CRAP IS A HUGE FACTOR IN WEIGHT LOSS! The days I am on top of my mental state I feel healthier and like I am losing! I love the saying at the top it is SO freaking true!!

My body is still not wanting to work with me but according to the scale at bootcamp I lost 2 pounds in a week! :) I haven't weighed at home since the scale is the DEVIL!! It makes me sad and depressed and frustrated so I don't weigh I just go off of how I feel! People have commented on how I look which makes me SO happy!!! 

I have had a hard time with family which makes this all hard emotionally but today I am in a good place! :) This week is going to be amazing! (they all are but this one is MINE!) I am done letting other peoples actions control my feelings!! 

My ankle is getting better slowly but it is actually healing which is better than not! Physical Therapy has helped so much! 

I know you are reading this going holy crap Nicole shut up stop complaining but I am pretty sure I am not the only one dealing with this crap! I CAN AND WILL DO THIS!! 

I am SO grateful to have all of you in m life! I am so appreciative of the love and support you each give me! Thanks for everything! 

HERE WE GO ANOTHER WEEK!! :)

Week 9 Day 3

"The Lazy Song"

Bruno Mars

(click here to listen)

Today is Abs, Stretch and recovery day. Let's Do a quick Ab Workout, Stretch and then relax and eat healthy today. After Yesterdays run you definitely earned a day of recovery.

Reference Guide

Circle Crunches (Click Here to learn how)

Flutter Kicks (Click Here to learn how)

Push Ups

Plank Pose

Nicole K Week 4 update

Oh boy I have I been pushing myself! I did my very first 5K this last week yes it took me 67 min to do it but heck who cares I did it!!   That is what is important!  It can only get better from here right?

So I wanted to see how much I have lost I have weighed on a few different scales...which is a bad idea!  When I weighted at the Dr. office I was 314...then at the gym I was 319 and then at the Health Clinic at work I was 309 a this last week...I was basically going off how my clothes fit me and they were getting loose and I was feeling better the whole point of starting this journey was to get the inches off!  Well, I asked at the clinic what my weight was at my last visit and it was 323!   That was 14 lbs!! I was so excited....so I looked at my schedule and the last I was at that clinic was the end of December...I know I didn't loose much since then since my clothes were only getting tighter and tighter!  So I am going with I have lost 14 lbs!! 

I have been working my tale off and just doing it!  There are night I go home and think I don't want to leave again but I know if I don't then I will be sorry! I am trying so hard to make this a good habit!  My eating has been good! I watch what I eat and my calorie intake, other then Mother's Day who can not eat chocolate covered strawberries for Mother's Day?!?!   But I did share and I only ate 2 of the 5!  I shared he others. 

The best thing is a lady I work with told me I have inspired her to start working out!  She said if you can do it I can too!  So she has gotten her total gym out and and using it again!  Who would have thought little old me could inspire someone else to improve their health and fitness!! 

Well, let's see how this week goes and I will weigh on Friday and let you all know!! I am excited to break that 300 lbs and weight in at anything below 300!!  

Allie's Week 8 Update!

Rejuvenated! 

That’s the best way to describe this week! Last week was pretty discouraging as I was at my halfway point and then ended up gaining two pounds, and then this week, another two pounds, but it ended up coming back off by the end of the week. So, with that said, I have come the conclusion that I am NOT going to weigh myself this week. I am having my husband hide the scale, and it may drive me nuts, but my obsession with my weight is unhealthy!

  I sought out some advice from a good friend I go walking with, who is a personal trainer, and she was nice enough to listen to me vent the majority of our walk. About three quarters of the way through our chat, she stopped and said “Let me ask you something. How do you FEEL, and what are you trying to get out of this?” That really made me think. I stopped and then said “Well, of course I want to be healthy, and I feel way better than I did even a few weeks ago, but it’s just so frustrating to feel like my body doesn't want to push anymore.” She then said something that I've been thinking about ever since, and that is this

  

Remember how this change makes you feel, and as long as you feel healthy and are comfortable in your skin, the number on the scale is just a number.” So I am really going to try to stress less about my actual weight, and more on continuing to make healthy eating choices.

  With Whitney’s words of wisdom, I felt confident to go shopping with my husband, because I’ve been dying to get some summer clothes, as last summer I was about 30 pounds heavier, and nothing fit (yay!). We went to the Buckle first, and the salesperson immediately greeted us and asked what size I was so she could start pulling every pair or shorts in the store, and I really didn’t know! She grabbed everything from a 29-33, and to my surprise, I was able to wear, comfortably, a size 29! While I still didn’t buy them, because they cost more than a week of groceries, it was very gratifying to know that this hard work has truly paid off!

  Later that night, I took my week 8 progress photos and couldn’t’ believe who I was looking at was actually me! I have definition in my abs, which I thought was impossible to achieve after having a c-section!

  Bottom line, I feel great, and I cannot deny the changes I’ve seen in my body. So while the scale may not have been my best friend this week, I am perfectly okay with that, and I am excited for the weeks to come! 

Week 9 Day 2

Come & Get It!
Printable version

Get ready to work it!  Today is Bicep, Tricep, and Ab day.  So when ever you're ready let go and get it!  We will be doing a mixture of cardio and weights.  10 min cardio and then we will hit the weights and do each circuit 2Xs through.  

Warm up:  5 min

CIRCUIT ONE

Cardio 10 min

1. 15 Skull Crushers

2. 15 Close grip push-ups

3. 15 Preacher Curls

4. 15 on each arm concentration curls

5. 1 min Donkey Kicks

CIRCUIT TWO

10 min Cardio

1.  15 Cable Push Downs

2.  30 Bench Dips

3.  1 Min Planks

4.  15 Bicep Curls

5.  15 Cable Curls

Repeat Weights

CIRCUIT THREE

10 min Cardio

1.  Bicep Curl Burnout

2.  Tricep Dip Burnout

3.  1 min Planks

4.  1 min lying leg hip raise

REPEAT WEIGHTS

Week 9 Day 1

Bullet Proof

La Roux

(Click here to listen)

 

The more we see how capable we really are, the more we will begin to see our true worth.  We will begin to love ourselves enough that what others think won't hurt us.  We will be "Bullet Proof."  And when we have this love for ourselves, our love for others will grow too. 

 

 

 

 



 

Our potential is found in the day to day commitment we make to hard work.

So, let's get to today's hard work! Ready? Here we go!!!

 

 

Today we've got another intense treadmill run, with a lot of speed intervals and a few hills.  This run is going to be one of the fastest you've done yet.  Make sure to drink a lot of water and listen to your body.  Push yourself hard, but don't over do it.  Now go to it!

Printable Version

5 to 10 min warm up

Do the following for 30 sec each:

1- Base
2- .2 above base
3- .4 above base
4- .6 above base
5- .8 above base
6- 1.0 above base
7- 1.5 above base
8- 2.0 above base
9- 2.5 above base
10- 3.0 above base

Back to base for 2 min.


Do the following for 30 sec each:

1- 3.0 above base
2- 2.5 above base
3- 2.0 above base
4- 1.5 above base
5- 1.0 above base
6- .8 above base
7- .6 above base
8- .4 above base
9- .2 above base
10- base

Base for 2 min.


Do the following for 1 min each:

1- .5 above base
2- 1.0 above base
3- 5% incline on base
4- 10% incline on base
5- base
6- 1.5 above base
7- 2.0 above base
8- base
9- 10% incline on base
10- 15% incline on base

Back to base for 2 min.


Do the following 10 times for 45 sec. with a 15 sec rest between each:

1- 2.0 to 3.0 above base
(So, these should be 10, 45 sec sprints.  You should be pushing yourself to go as fast as you possibly can for 45 sec. with only a 15 sec. rest inbetween each sprint.)

Back to base for 2 min.



Cool down and stretch.  You are ALL DONE!!!  You did it! That was extremely tough!  You are getting stronger every day.  Good Job!  Now go fuel your body today with good food and a lot of water! 

Week 8 Day 6

"Drop it Like it's Hott"

Printable Workout

Warm up 10-15 min and lets work our buns off!  

We are going to be doing plyo weights.  Focus on form.  Remember it's not about how many reps you do, it is about how effectively you do them.

Circuit One

20 Alternating Lunges W/ Dumbbells

20 Leg Presses

1 Min Step Ups

1 Min Mountain Climbers

Circuit Two

15 Surrenders 

20 Squats W/ Bicep Curls

20 Swing Squats

1 Min Wall Sits

Circuit Three

20 Leg Curls

1 Min Planks

1 Min High Knees



I hope your butt and thighs are burning!  Stretch and cool down.
Eat good this week end, and be proud of yourself for completing this workout!

Staci's Week 2 Update

This last week had its good and its bad moments. I feel like for the most part I did fairly well with my diet and great with my exercise!  After our intense workout at the bootcamp class I had a conversation with some people in my family about how I don't feel like I have a lot of support from them during this journey of mine. I wrote down after "Its weigh in day! 193.8. I'm 6 lbs down since I started almost 2 weeks ago. This morning we did the card work out, HOLY FLIPPIN COW! It was so killer but rewarding. The last day or so I've just wanted to eat everything in sight! And I just feel like this is the point where I normally give up. Not this time. I will push through it.

I Feel like I don't have much support from my family. It makes me feel bad at times. I talk to them about my success and I feel as if A. They don't care or B. as someone said to me it "makes them feel bad". How can I achieve this if what I'm doing is making other people feel bad? That makes me not want to succeed. I'm a people pleaser... I go to all the people at bootcamp for my support. I feel like I get great support from Chelsea, the 3 sisters, and others at the class. But not from anyone else. This is the deciding factor. Who am I doing this for? Myself? Or for everyone else? To be recognized by others at how far I've come? or to feel better about myself emotionally and physically. This is my time, this is my year. I'm finally choosing me. I'm doing this so I can feel better and be healthy. I'm grateful for the support I have and I definitely need it. But I finally am feeling like I want this for ME" Even though someday's I find myself thinking to myself "Is this all really worth it?" And I want to just give in and eat everything in sight, I KNOW that it is worth it in the end to stand strong. I already feel tons better physically. And I don't feel as disgusting when I look in the mirror.

I feel that this journey is more psychological then anything. If I can change my thoughts and believe that I can do it then It will happen. The most I've ever weighed is 240 lbs. I've already lost so much and have come so far over the last 2 years. I can see the light at the end of the tunnel. I can actually see myself FINALLY achieving my goal. And that is what gives me that motivation to say no to all those treats, goodies, and junk food. My family told me on Sunday

"I didn't want to get or bring you a cupcake because I know you wouldn't really want it" they told me that it is making them think twice now before they get goodies, because of my example. And that's all that I want. I know how it feels to wake up and feel helpless and hopeless. I know how it feels to believe that I honestly can't do it. And to hate myself for giving in and to look at myself and honestly tell myself I am fat and ugly. But if, by my decision to follow through with this journey helps others to see that they can do it. That they can say no to over eating or no to a cupcake. It makes it that much better.

I know hard times are going to come. I know this week I will have a day or 2 that I will just want to give up. Even if I make a mistake I know I can pick myself back up and get back on the horse. I really feel so grateful for the the 3fat2fit sisters for their example and support and their sincere desire to help others. And for Chelsea for showing me the blog. because I really feel without this program I wouldn't of been able to keep my motivation.

Staci Rachelle Huntsman

Week 8 Day 5

Wings

by Little Mix

(Click here to listen)

Today is another 5k/10k challenge!  Listen to the song "Wings" by Little Mix before you run.  The lyrics are perfect!  Our "Wings" are meant to fly! 

Now it's time to get revved up for our run!  We want you to get your best time this week, even if it's just a few seconds faster.  It's all about pushing yourself just a little harder.  So, we are challenging you to run a 5k (3.1 miles) or a 10k (6.2 miles) and beat you previous record!  If you beat your record, tell us about it on our Face Book page, we love hearing about your victories!

Before you start, do a 5 to 10 min warm-up, stretch a little, then "spread those wings and fly!" :)  

Run and/or walk faster than you ever have, push through the exhaustion and realize how strong you really are!  We all have strength we can't even imagine.  We just have to push ourselves a little more each time we try and we will begin to see what we're capable of!

Good Luck! You got this!

Chelsea Week 6 & 7 Update

I have been thinking and I hate the fact that I have made food a social aspect rather then a health aspect! It is so hard to reverse it. Some days I feel like I have it down and other days its like sure ill put that cake in my mouth that you just stuck in my face! I know I am no where near where I need to be if I am still having these thoughts. Its a constant struggle that I am trying to over come. I have lost a total of 6 pounds. I feel like a brat when I say ONLY 6 pounds! 

But that is how I feel. I know how hard I am working out why is it not moving? I know I tell myself each week the scale does not matter but my mind keeps going to the scale! I hate it! My problem is I lose and then tell myself I can eat something (bad) because I lost some weight. I need to get that mind set out of my head because obliviously its not working and never has worked. So This week I am not going to weigh myself. I will have Jessica weigh me on Friday and be surprised either way :) 

I am feeling great physically! And I LOVE THAT! I ran almost 4 miles the other day and it felt like nothing! I am starting to love running! I am starting to tone up and it makes me feel good. It amazed me how much more energy and faster you become by the treadmill training that we do with the sisters. Its great! 

Its time I put my head in the game fully and give it my all. I know I can do it! Now I just need to believe it ;)

Allie's Week 7 Update

EMOTIONAL is the best way to describe this week. I did not lose any weight, and in fact, went up two pounds! I know that we all struggle with this issue, but it doesn’t make it easier! I feel like I have worked my butt off, and my body is just stuck! I feel defeated, and emotionally drained, as I’ve been killing myself every day with crazy workouts with no numbers to show for it. It’s times like these; I have to think about what Janelle said in her last update that we have to remember all of the benefits of this lifestyle change, even if we can’t see it on a scale. It’s just so hard to reach my half way point, and then feel like I have taken a step back.

  That said, I have made an appointment with my doctor to be sure my metabolism is where it should be, as I have had thyroid issues in the last few years, and need to be sure it’s not off again. Honestly, I may be disappointed if everything comes back fine, as I search for answers as to why this is happening.

  I have to remember my victories too, though, and this week, while my weight’s been a bit of a struggle, I was able to button up a pair of shorts I bought a few years ago as my “goal” shorts, and took a picture in them, because I was so happy! I am going to the beach in a few weeks, and I can’t wait to wear them over my bathing suit and wade in the ocean!

  I am grateful for all of the support, while I am experiencing a hurdle right now, I know that my support group will help me push beyond this and succeed! 

Week 8 Day 4

Lightweight

Demi Lovato

(click Here to listen)

 

 

Printable Version

Today we are going to work Back, shoulders and Chest. Let's do a little run first though, shall we? Here we go jump on your treadmill for a 30 minute run. 

Warm up to base pace for 5-10 Minutes

Do the following for 1 minute each:

1).5 above base

2)base

3) 1.0 above base

4) base

5) 1.5 base

6) base

7) 2.0 above base

8) base

9) 2.0 above base 

10) base

Do the following for 30 Seconds each:

1)base 

2) .1 above base

3) .2 above base

4) .3 above base

5) .4 above base

6) .6 above base

7) .7 above base

8) .8 above base 

9) .9 above base 

10) 1.0 above base

Do the following for 30 seconds each:

1) 1.0 above base

2) 1.1 above base

3) 1.2 above base

4) 1.3 above base

5) 1.4 above base

Return to base for 2 minutes

Do the following for 15 seconds each:

1) 1.5 above base

2) 1.6 above base

3) 1.7 above base

4) 1.8 above base 

5) 1.9 above base 

6) 2.0 above base

Return to base for 1 minute

Cool Down 5-10 minutes

Great Job! Now let's head to the weight room and bring it!!

Circuit 1:

20  Barbell Rows

20 Lat pull downs

20 Standing cable flies

30 sec.-1 min. plank pose

Repeat

Circuit 2:

20 Dumbbell bench press

20 upper back dumbbell rows

20 Front raises 

20 lateral raises

Repeat

Circuit 3:

20 push ups

20 cable diagonal raises (20 each arm)

20 standing cable pull overs

20 cable rows

Repeat

Circuit 4:

20 floor Y raises

20 barbell bench press

20 shoulder press

10 burpees  

Repeat

Reference guide

Lat pull downs

Standing cable flies

Upper back dumbbell rows

Front raises

Lateral Raises

Push Ups

cable Diagonal Raises

Standing cable pullovers

cable Rows

Dumbbell Bench Press

Shoulder Press

Barbbell Bench Press

Floor Y Raise

plank Pose