Sirrom Motivation

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30 minutes cardio + 100s Power Set

30 minute cardio
-Elliptical Session

100s Power Sets
DB Front/Lateral Raises (2 sets x 50 reps each position)
DB Curl/Tricep Extension Combo (2 sets x 50 reps each)
Explosive Crunch (4 sets x 50 reps)
Elastic Band Single Arm Lat Pulldown (2 sets x 50 reps each side)
Elastic Band Chest Fly (2 sets x 25 reps)
Elastic Band Chest Press (2 sets x 25 steps)

Explosive Crunch

Explosive Crunch

Cardio Circuit + 100s Power Set

Bodyweight Walking Lunge

Bodyweight Walking Lunge

Cardio Circuit
– Stair Climbers (2 sets x 25 reps **1 time up/down = 1 rep)
– 1 set x 10 double step stair climb
– Single Leg Deadlift (2 sets x 25 reps each leg)
– BW Walking lunge (2 sets x 25 reps each leg)
– BW Squat (2 sets x 50 reps)

100s Power Sets
DB Shoulder Press (2 sets x 50 reps)
DB Hammer Curl/Tricep Extension Combo (2 sets x 50 reps each)
Weighted Ab Crunch (4 sets x 50 reps)
DB Row (2 sets x 50 reps)
Elastic Band Chest Fly (2 sets x 50 steps)

 

40 minute cardio mix + 100s Power Set

40 minute cardio mix

Single Arm DB Row

Elliptical Session

100s Power Sets
DB Lateral Raise (2 sets x 50 reps)
DB Hammer Curl/Tricep Extension Combo (2 sets x 50 reps each)
Ab Crunch (4 sets x 50 reps)
Single Arm DB Row (2 sets x 50 reps)
Resistant Band Chest Press (2 sets x 50 steps)