Challenges

January Bounce Back Challenge

Your challenge, should you choose to accept it…

Week 1 – Week 4

Day 1 – Arms and Chest:

Rest (30 secs) between sets.

WorkoutSetsReps
Warm-up treadmill run120 mins
DB Bench press312,12,12
DB Incline bicep curls310,10,10
Incline DB alternating hammer curls310,10,10
Tricep rope pushdown310,10,10
Machine chest press310,10,10
Treadmill finisher run130 mins

Day 2 – Back:

Rest (30 secs) between sets.

WorkoutSetsReps
Warm-up treadmill run120 mins
BB Rack pulls312,12,12
V-Bar cable pulldown310,10,10
Wide grip lat pulldown310,10,10
Conventional Deadlift310,10,10
T-Bar row310,10,10
Treadmill finisher run130 mins

Day 3 – Legs:

Rest (30 secs) between sets.

WorkoutSetsReps
Warm-up treadmill run120 mins
Smith machine squats312,12,12
DB walking lunges310,10,10
Leg curl310,10,10
Leg extension310,10,10
DB sumo squats310,10,10
Treadmill finisher run130 mins

Day 4 – Arms and Shoulders:

Rest (30 secs) between sets.

WorkoutSetsReps
Warm-up treadmill run120 mins
Kneeling face-pulls312,12,12
Arnold press310,10,10
DB shrugs310,10,10
Lateral raises310,10,10
Alternating bicep curls310,10,10
Treadmill finisher run130 mins

Day 5 – Quads and Calves:

Rest (30 secs) between sets.

WorkoutSetsReps
Warm-up treadmill run120 mins
Leg press312,12,12
Goblet squat heel elevated310,10,10
BB squats310,10,10
BW reverse lunge310,10,10
Kettlebell swings320,20,20
Treadmill finisher run130 mins

Day 6 – HIIT WORKOUT MADNESS: BW

Rest (30 secs) between sets.

WorkoutSetsReps
Warm-up treadmill run110 mins
Burpees1100
Step-ups1100
Tuck jumps150
Push-ups150
Mountain climbers150
Treadmill finisher run140 mins

Acronym meaning:

  • BW – Body weight
  • BB – Barbell
  • DB – Dumbbells

Best of Luck!

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