Limited Time Frame Day 2
Cardio & Conditioning / Core / Flexibility
This is a full body workout that also emphasizes cardiovascular conditioning, core, and flexibility. It can be performed with Limited Time Frame Day 1 or by itself.
Outline

A repetition is one full movement of an exercise.

A set is a group of repetitions.

A circuit is a group of exercises performed back to back with minimal rest.

Perform 1 set of each exercise in the order listed for the correct number of repetitions the first week for one complete circuit. The second week, go through the list of exercises on time and then go through them again for two complete circuits. If your time permits, add a 3rd circuit the third week and after. When you are able to perform the upper limit of repetitions in good form on each exercise, increase the resistance to the next available level and perform the exercises at the lower end of the repetition range. As the exercises get easier add repetitions to the upper range on each movement and when you reach the upper range, increase the resistance again.

Circuit - 3 Sets
12 reps
10 lbs
Notes: Rep range 10-12
12 reps
15 lbs
10 reps
20 lbs
12 reps
10 reps
8 reps
12 reps
12 reps
12 reps
12 reps
15 lbs
12 reps
15 lbs
12 reps
15 lbs
12 reps
35 lbs
12 reps
35 lbs
10 reps
40 lbs
3 Sets
12 reps
20 lbs
12 reps
20 lbs
10 reps
25 lbs
3 Sets
Time: 00:02:00
Time: 00:01:30
Time: 00:01:00
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