Incline Walk- 3.4 Mph / 4% / 25 Minutes

Hover your heels just off the ground. Stick your chest out and maintain a flat back. Make all the movement happen at your mid and upper spine. Point your chest to the left, then rotate at the spine until your chest is pointed right.

Bodyweight Russian Twist

Shrug

Seated Single Arm Row

21s Bicep Curls

To perform a bodyweight mountain climber, start in a plank position with your hands placed directly under your shoulders. Bring your right knee towards your chest, keeping your foot close to your hand. Quickly switch legs, bringing your left knee towards your chest. Continue this movement, alternating legs, at a quick pace for a set amount of time or repetitions.

Mountain Climber

Machine Lat Pulldown

Kettlebell Split Stance Tow

Leg Raise Reverse Crunch

Use a rope attachment. The cable should be set all the way to the bottom of the machine. Face away from the cable machine. Stagger your stance so you have a better base of support. Use a neutral grip thumb facing up pinky-facing down). Flex at the elbow and extend.

Cable Rope Hammer Curl

recomp: upper push & treadmill

recomp lower glutes & hamstrings

recomp: upper pull, core, & treadmill

recomp lower glutes & quads

recomp core & cardio

recomp upper push & treadmill

12 Week Body Recomp

recomp upper pull & core