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Holiday Edge 28 Day Program

DAY 2

THE WORKOUT

1.  Bench Press

          Option A) 5 sets of 5 Reps - Go as heavy as you can go while being able to increase the weight by 5 lbs on each side, 10 lbs total, each set
          Option B) 3 sets of 25 reps – If you don’t have access to a gym or heavy weights try the lighter-higher rep version. 
 
Then…
Tabata sets for muscle endurance and aerobic capacity.  Complete 8 sets of each exercise for :20 seconds maximum effort and :10 second rest.  Do each exercise 8 times before moving on to the next exercise in the list. 
  1. Reverse Grip Barbell Row
  2. Skater Hops
  3. Butt-Ups
  4. Bench Dips w/ Feet Elevated
  5. Suicide Sprints
  6. Dumbbell Goblet Squats
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BENCH PRESS


Then Perform the following Circuit

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1.  REVERSE GRIP BARBELL ROW


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2.  SKATER HOPS


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3.  BUTT UP PLANKS


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4.  BENCH DIPS W/ FEET ELEVATED


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5.  SUICIDE SHUFFLE SPRINTS


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6.  DUMBBELL GOBLET SQUATS

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