GYM WORKOUT #6 

Beginners (B). Take 60 seconds of rest in between each exercise. Intermediate (I) Take 30-45 Seconds of rest in between each exercise. Advanced (A) Take 15-30 seconds in between each exercise.

See notes on each exercise for form, weight and reps. Adjust weight accordingly. The last few reps of each set should be very challenging without losing your form.

Beginners; do this routine straight through 2x. Intermediate ; do this routine 3x. Advanced; do this routine 4x.

Intermediate & Advanced: If your gym is too spread out or too crowded, you may do straight sets (1-3 sets) of each exercise and then move onto next exercise.

Remember that the following abbreviation will be used on each exercise: B for Beginner, I for Intermediate and A for Advanced.

Bosu Squat    B: no weight, I: hold 25 plate, A: Hold 45 plate 15 reps.

Bosu Squat

B: no weight, I: hold 25 plate, A: Hold 45 plate 15 reps.

Push Up. :  B: 10, I: 15-20, A: 20-30+

Push Up. : B: 10, I: 15-20, A: 20-30+

Split lunge .  B: don’t hop, just up and down I: hop like in photo A: hold 5’s in each hand and hop. . 12 reps each side.

Split lunge . B: don’t hop, just up and down I: hop like in photo A: hold 5’s in each hand and hop. . 12 reps each side.

Close Grip pulldown .  ; B: 40-50lb I: 50-80lb A: 80-110lb; 20 reps

Close Grip pulldown . ; B: 40-50lb I: 50-80lb A: 80-110lb; 20 reps

Core Cable Extension .  12 reps each side. B: 20lbs, I:30-50lbs. A: 60-70lbs

Core Cable Extension . 12 reps each side. B: 20lbs, I:30-50lbs. A: 60-70lbs

Bosu Hopover . :  B: 20 reps, I: 30 reps hold 8lb db, A: 30 reps holding 25 plate

Bosu Hopover . : B: 20 reps, I: 30 reps hold 8lb db, A: 30 reps holding 25 plate

cable pullback turn :  B:  30, I; 40-60, A: 60-80. 12 each side

cable pullback turn : B: 30, I; 40-60, A: 60-80. 12 each side

Side Plank with open. :  B: 12 each side. I: 15 each side with 3lb weight in hand. A: 15 each side with 5-8lb weight in hand.

Side Plank with open. : B: 12 each side. I: 15 each side with 3lb weight in hand. A: 15 each side with 5-8lb weight in hand.