The Abs Challenge - Week 13

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Uploaded by on Oct 5, 2009

Week 13 Circuit Training

Perform each exercise for the recommended time followed by a 10-30 second break between sets.
Complete ALL 12 exercises in order and repeat for a total of 3 rounds

Recommended time:
First round: 45 secs
Second round: 30 secs
Third round: 20 seconds

Perform this 3x a week for week 13

Dumbell Squat
Dumbell Press
Stationary Lunge (with or without weights)
Chin Up
Step up (both sides you lazy bugs)
Standard Pushup
Overhead Band Lunge (both sides again!)
High Band Row
Standard Plank
Tricep Pushdown
Burpees
Lateral Bicep Curl (both sides PUMP ITTT)

Perform interval training immediately after this routine

Sprint for 20 secs(80%)
Light Jog for 30 secs
Repeat 6 times

Perform this 3x for week 13.

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