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April 07, 2020
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Sara Beckert Week 8
Posted On: Mar 05, 2020

DAY 1-Upper body:

Warm up: 1 mile easy run

I,T,Y’s x 3 sets of 10 –lying prone (on your stomach) with either 3lbs, 5 or 8lbs.

Front/Side/Rear Delt Raises

Internal/external rotations

Supermans with a small PVC pipe

Overhead KB Walk: 50meters

Bent over DB ROWs (heavy) x 10 per arm x 4 per side

  • Bench Press x 8 x 5sets
  • KB swing 30 x 5
  • Russian Twists with wgt x 30 (if you have back pain or anything going on with your back DO NOT DO A RUSSIAN TWIST)


Push ups with your feet raised x 5 x 4

Filly Press: This is a seated single arm Dumbbell Arnold Press while holding a Kettlebell in the front rack position of your non-working arm. 10 x 4

Plank hold with weight on your back hold for 30 sec x 4

Standing weight bus drivers x 30 sec (keep core tight) x 4

Tricep single arm French press x 12 per side x 4

Bicep Curls x 20 total x 4

Weighted ball sit ups x 10 x 4


Warm up:

TSPINE ROTATIONS x 10 x 3 per side

Plank Rotations x 5/side

Pigeon hold 30 sec on right and left

Seated 90/90 hip swing


With a slider lateral lunge holding a heavy KB x 10 per side

Raised Back Leg Squat x 12 x 3 per leg

Ball Slams x 20

BOX SQUATS to step up

Jump rope x 100


Run 1 mile

Row 1000m

REST x 3 min

Repeat x 2 total

DAY 3:

30 mins of the following: Require only DB’s

Warm up: T spine twist on your back x 5/side, down dog to knees to floor x 5, Lateral lunges 5 per side (repeat warm up for about5 mins)

Lying external rotations

DB Romanian Dead Lift x 8

Supermans x 10

Alternating bent over db row 20 total

Side Plank Press x 10 per side

Bulgarian Split Squat x 10 per side

Chest Press on floor or bench x 10

Hollow Hold 30 sec x 3


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