Brandi’s home workout to be done twice a week. for the week of November 6th to November 17th

REPEAT EACH ZONE FOR 2 MINUTES REST FOR 10 SECONDS THEN GO TO NEXT ZONE. GO THROUGH ALL ZONES 3 TIMES

ZONE 1

10 FAST FEET IN, 10 FAST FEET OUT, 10 WALL PUSH RUNS

ZONE 2

4 TEMPO DUMBBELL PRESSES 1 – 4 – 0 LEFT THEN RIGHT SIDE, 4 DUMBBELL PRESSES LEFT THEN RIGHT SIDE

ZONE 3

10 BUTT KICKS, 10 HIGH KNEES, 10 WALL PUSH RUNS LEFT SIDE, 10 WALL PUSH RUNS RIGHT SIDE.

ZONE 4

4 TEMPO DUMBBELL IN EACH HAND THRUSTERS 4-1-0, 4 DUMBBELL THRUSTERS, 4 DUMBBELL SQUATS

ZONE 5

4 TEMPO HIP EXTENSIONS 4-4-4-0, 4 HIP EXTENSIONS

Brandi’s home workout to be done twice a week. for the week of October 23rd to October 29th

6 MINUTES TO COMPLETE EACH ZONE Going for 10 SETS OF 10 REPS FOR EACH ZONE (10 second rest between each set)

If you finish all 10 sets before the 6 minutes is up do one more set with can’t do any more REPs 🙂

use 10 pennies to keep track of sets complete. After each set put a penny on the ground.

(make sure to use challenging weight that will push you but not hurt you:)

Let me know if you have any questions about the exercises.

ZONE 1

10 DUMBELL PUSH PRESSES / 10 BUTT KICKS

ZONE 2

10 ON STOMACH SWIMMERS / 10 CAT POSES

ZONE 3

10 STANDING DUMBELL SKULL CRUSHERS / 10 OUTSIDE HIGH KNEES

ZONE 4

10 DUMBELL WIDE BENT OVER ROW / 10 LEG RAISES ALTERNATING TO THE FRONT

ZONE 5

10 TWO HAND DUMBELL SWINGS / 10 HIGH KNEES LEFT, 10 HIGH KNEES RIGHT