Bonus Workouts 2017-09-25T16:28:48+00:00

JESSIE’S BONUS WORKOUTS

WARM UP:

8 Reps each side/direction:
Banded clam shells
Banded hip raises
Banded side walks

WORKOUT:

Conventional deadlifts – 5 sets
Barbell hip thrusters – 4 sets of 10 reps
Banded hip thrusters – 15 reps

SUPERSET:

3 sets:
Low box squats – 8 reps
Pitshark squats – 12 reps

SUPERSET:

3 sets:
Banded frog thrusters – 15 reps
Glute ham raises – 15 reps

• Incline Shoulder Press: 4 sets x 12 reps

• Military Press: 4 sets x 12 reps

• 45° Barbell Press: 4 sets x 12 reps

• Leaning Lateral Flyes: 4 sets x 12 reps

• Front Raises: 4 sets x 12 reps

• Arnold Shoulder Press: 3 sets x 15 reps

• Bench Dips: 3 sets x 15 reps

• Shoulder Fly Circles: 3 sets x 15 reps

• Spider Curls: 3 sets x 15 reps

• Barbell Curls: 3 sets x 15 reps

• Tricep Pushdowns: 3 sets x 15 reps

• Lat pulldowns (warm-up): 3 sets x 10 reps

• Neutral grip pullups: 3 sets x 5 reps

• Negative pullups: 3 sets x 5 reps

• Single-arm dumbbell rows: 3 sets x 10 reps

• Low lat row: 3 sets x 15 reps

I get SO MANY questions about the proper way to do a HIIT workout, so here you go! In this video, I take you through my High Intensity Interval Training Sprint Workout! It’s all about heart rate training, and getting the most fat burn for your effort! It will change your cardio life, guaranteed!