DAY 78: BACK & BICEPS
STRENGTH :40 SEC / REST :20 SEC
1. SEATED BENT-OVER ROW
2. SEATED BENT-OVER FLY
3. PLANK DUMBBELL ROW
4. SINGLE ARM DUMBBELL CURL (RIGHT)
5. SINGLE ARM DUMBBELL ROW (LEFT)
6. HAMMER CURLS
DAY 76: LADDER CARDIO
EXERCISE :20 SEC / REST :10 SEC
ROUND 1 (8 SETS)
1. HIGH KNEES
RBR :60 SEC
ROUND 2 (8 SETS)
2. SQUAT JUMPS
RBR :60 SEC
ROUND 3 (8 SETS)
3. BUTT-KICKERS
DAY 75: FIT TEST
EXERCISE :50 SEC / REST :10 SEC
1. CHAIR SQUATS
2. TRICEP DIPS
3. ALTERNATING LUNGES
4. PUSH-UPS
5. JUMP SQUATS
6. DUMBBELL PUSH PRESS
7. MOUNTAIN CLIMBERS
8. PLANK HOLD
DAY 74: LEGS
EXERCISE :40 SEC / REST :20 SEC
1. PLIE SQUATS
2. KNEELING SINGLE LEG SQUAT (RIGHT)
3. KNEELING SINGLE LEG SQUAT (LEFT)
4. LYING LEG LIFT (RIGHT)
5. LYING LEG LIFT (LEFT)
6. DUMBBELL CALF RAISES