UPPER & LOWER LIFT CIRCUIT
Week 2 from Blog #3
Click here to read Blog #3
Click here for OTB Week 2
As part of Mary’s 6-PACK at THIRTY-6 journey here is another LIFT CIRCUIT that will have you getting your 6-PACK ABS in no time!
UPPER BODY
*3 sets of each circuit, end with cardio
CIRCUIT 1
Assisted Pull-Ups (x20)
Lateral Pull Downs (x20)
Cardio – Rower /speed row for 2:00/GOAL 500 meters
V-Sit for 1 minute
CIRCUIT 2
Seated Bicep Curl (x20)
Overhead Tricep Press with Kettlebell (x20)
Cardio – Rower /speed row for 2:00/GOAL 500 meters
CIRCUIT 3
Seated Cable Row
Tricep Cable Push Down
Straight Bar Curl on cable crossover
Cardio – Rower /speed row for 2:00/GOAL 500 meters
LOWER BODY
* 3 sets of each circuit and end with cardio
CIRCUIT 1
Smith Squats (x20)
Romanian Deadlift (x20)
Cardio – 1 minute sprint at 10 incline
CIRCUIT 2
Leg Press (x15-20)
Stair Walks with #25 Kettlebells – 5 flights
Cardio – 1.5 minute sprint at 7.5 incline
CIRCUIT 3
Split Squats (x20 each leg)
Single Leg RDL/Romanian Dead Lift (x20 each leg)
Cardio – 2 minute sprint at 5 incline
CIRCUIT 4
Ball Wall Sits (x20 & hold for 20 – repeat)
Sandbell Slams with burpee (x15)
Cardio – 2.5 minute sprint at 2.5 incline
Find Your Strength with more LIFT CIRCUITS from…
6-PACK at THIRTY-6 Blog Series
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“I write blogs about my accomplishments, my failures, my doubts, my goals, and my inspiration. But, it’s really not about me. It’s about real life and the challenges we each face and continuing to find your strength along the way. I want to inspire people, but I also want them to see the real me. I am just a normal person trying to do the best I can with what I was given. This is my journey and you have yours. Nobody is perfect…all the time. We all suck at things.” -Mary Sheckler
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