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Equipment Needed
Warm-Up
- Incline treadmill walk - 3 min
- Bodyweight squats - 10
- Incline push-ups - 8
- Bird dogs - 6 each side
THE DESCENDER
Complete the following at: 15 reps → 12 reps → 9 reps → 6 reps
Rest 60–90 sec between sets.
- Dumbbell Front-Foot Elevated Split Squat - each leg
- Dumbbell Floor Press
- One-Arm Dumbbell Row - each side
- Dumbbell Hip Thrust
- Seated Dumbbell Shoulder Press
Use a lighter weight than you think you need. The higher-rep sets should feel challenging but controlled.
Cardio Challenge
Choose one: Row, Bike, Treadmill, or Elliptical
Every 3 minutes: 2 min comfortable pace; 1 min slightly faster
Repeat 4 times.