OPERATION TRANSFORMATION FIRST 30
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1 OPERATION TRANSFORMATION FIRST 30
2 MONDAY Leg Day Circuit 1: 2 sets 90 second rest 1. Dumbbell front lunges 8-12 reps 2. Dumbbell step ups to high knee s 8-12 reps Circuit 2: 2 sets 90 second rest 1. Box jumps 8-12 reps 2. Calf raises 8-12 reps 3. Leg extensions(machine) 8-12 reps 4. Leg curls(machine) 8-12 reps 2
3 Circuit 3: 3 sets 90 second rest 1. Dumbbell squats 8-12 reps 2. Air squats 8-12 reps 3. Hack squats(machine) 8-12 reps Optional cardio for warriors (one or the other) of inclined cardio. Speed of 3-4 and incline 6-7 A. Do not hold onto treadmill/machine 3
4 TUESDAY Chest, Biceps, and Abs Circuit 1: 2 sets 90 second rest 1. 30s min jump rope or jumping jacks 2. Dumbbell chest press 8-12 reps 3. Standing cable fly s at mid chest level 8-12 reps 4. Superman s(arms forwards) 8-12 reps Circuit 2: 2 sets 90 second rest 1. A ir squats(20 reps) 2. Seated dumbbell curls 8-12 reps 3. Dumbbell squat to bicep curl 8-12 reps 4. Standing cable curls
5 Circuit 3: 3 sets 90 second rest 1. Hang woman s (hang from bar and pull legs to midsection) 8-12 reps 2. Mountain climbers 30s 3. Side plank(up and down) 30s 4. Plank (up and down) 30s 5. Bicycle s(on ground) 8-12 reps 5
6 WEDNESDAY Abs and Cardio Core/cardio: 3 rotations of the Ab/cardio workout 1. Plank (up and down into plank position)(palms on ground) 30s 2. Side plank(hold position) 30s 3. Side Cable rotations 8-12 reps 4. High knee blasters 30s 5. Bicycles 30s 6. Mountain climbers 30s 7. Seated hip touches with medicine ball(on ground) 30s 8. Air squats 25 reps/ leg spreaders 25 reps(same set) Optional cardio for warriors of inclined cardio. Speed of 3-4 and incline 6-7 A. Do not hold onto treadmill/machine 6
7 THURSDAY Back, Shoulders and Core Circuit 1: 2 sets 90 second rest 1. Dumbbell row on flat bench 8-12 reps 2. Cable row 8-12 reps 3. Lat pulldowns 8-12 reps 4. Toe touches(as fast and controlled as possible) reps Circuit 2: 2 sets 90 second rest 1. Standing dumbbell shoulder press 8-12 reps 2. Front dumbbell shoulder raises 8-12 reps 3. Lateral dumbbell shoulder raise 8-12 reps 7
8 Circuit 3: 3 sets 90 second rest 1. Jumping jacks 1 min 2. Knee blasters 1 min 3. Plank( hold position for 30s) Optional cardio for warriors of inclined cardio. Speed of 3-4 and incline 6-7 A. Do not hold onto treadmill/machine 8
9 FRIDAY Triceps, Traps and Core Circuit 1: 2 sets 90 second rest 1. Stability ball dumbbell skullcrushers 8-12 reps 2. Cable tricep extensions 8-12 reps 3. Overhead tricep press 8-12 reps 4. Step ups to high knees 30s Circuit 2: 2 sets 90 second rest 1. Reverse fly s on incline flat bench 2. High knee s in place 30s 3. Step up s to high knee s 30s 4. Jumping jacks 30s 9
10 Circuit 1: 2 sets 90 second rest 1. Bicycle 1 min 2. Step up s 1 min 10
11 SATURDAY Cardio and Core Circuit 1: 3 rotations of core/cardio workout 1. Plank (up and down into plank position)(palms on ground) 30s 2. Side plank(hold position) 30s 3. Side Cable rotations 8-12 reps 4. High knee blasters 30s 5. Bicycles 30s 6. Mountain climbers 30s 7. Seated hip touches with medicine ball(on ground) 30s 8. Air squats 25 reps/ leg spreaders 25 reps(same set) Optional cardio for warriors of inclined cardio. Speed of 3-4 and incline 6-7 A. Do not hold onto treadmill/machine Looking for more tips and tricks? Check us out at 11
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