Warmup:

• Ring Pull Ups:
  • Round 1 – 7 reps
  • Round 2 – 5 reps
  • Round 3 – 5 reps
• Push Ups:
  • Round 1 – 10 reps
  • Round 2 – 10 reps
  • Round 3 – 10 reps

Superset #1: Repeat 3x

• Bent-over Lat Raise – 10 lbs, 10 reps
• Tricep Push Ups – 10 reps (I had to kneel for the last 5)
• Slow Release Bicep Curls – 30 lb bar, 10 reps

Superset #2: Repeat 3x

• Lateral Raise – 10 lbs, 10 reps
• Overhead Press – 10 lbs, 10 reps
• Bench Press -30 lbs, 8 reps

Superset #3: Repeat 3x

• Tricep Dips – no weight, 7 reps
• Incline Pushups – 5 reps
  • This is where I had my feet on the step platform (w/ 4 risers on each end) and my hands on the ground.

Abs: Repeat 2x

• Stability Ball Passes – 10 reps
• Airplanes (heel touches) – 20 reps each side
• Hollow Hold – 30 seconds (10 second hold, rest, repeat)
• Stability Ball Knee Tuck – 20 reps

Meal Plan:

Pre Workout – Banana + 1 spoon of sunflower butter.

Post Workout – Protein Shake (20 grams of protein).

Breakfast – 3 egg whites + fruit smoothie.

Lunch – Spinach wrap with hummus spread.

Dinner – Grilled steak with sautéed zucchini.

Much love,

Ash