GYM WORKOUT #7 

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.

Frog Jump; keep jumping..   B: 10, I: 15, A: 20 reps.

Frog Jump; keep jumping..

B: 10, I: 15, A: 20 reps.

Bench Press. :  B: Bar; I: Bar plus 10’s or 15’s on each side. A: 25-45’s on each side. 15 reps.

Bench Press. : B: Bar; I: Bar plus 10’s or 15’s on each side. A: 25-45’s on each side. 15 reps.

Lateral lunge with curl  .  B: 5’s in each hand, I: 10-15’s, A: 20-25’s. alternate sides, 16 reps total

Lateral lunge with curl . B: 5’s in each hand, I: 10-15’s, A: 20-25’s. alternate sides, 16 reps total

Assisted pull up ; wide grip  .  ; B: use heavy band and do 5-10. I: use light band and do 10-12 reps. A: Use no band and do 5-12 reps.

Assisted pull up ; wide grip . ; B: use heavy band and do 5-10. I: use light band and do 10-12 reps. A: Use no band and do 5-12 reps.

Squat with high rotation .  B: Use 10-20lb, I: 20-40lb, A: 40-60lb. 10 reps each side.

Squat with high rotation . B: Use 10-20lb, I: 20-40lb, A: 40-60lb. 10 reps each side.

Hanging leg raise . :  B: 10-15 reps. , I: use a 5lb weight; 15 reps.  A: 10-15lb weight, 15 reps.

Hanging leg raise . : B: 10-15 reps. , I: use a 5lb weight; 15 reps. A: 10-15lb weight, 15 reps.

1 leg deadlift with lateral raise.  :  B: 5’s, I: 10-15’s, A: 15-25lb, 8 reps each leg.

1 leg deadlift with lateral raise. : B: 5’s, I: 10-15’s, A: 15-25lb, 8 reps each leg.

Swiss plank rollout. . :  B: 10 reps. I: 15 reps. A: 20 reps.

Swiss plank rollout. . : B: 10 reps. I: 15 reps. A: 20 reps.