OVULATORY WORKOUT #2​

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*BENCHMARK WORKOUT*

This workout will be the same each month

Type: Tabata – cardio + strength
What you need: Maximum weights
**try to increase the weight you use from the previous month
Suggested time: Early morning
Total time:
- 35 minutes – Tabata timing
- 20 seconds ON / 10 seconds REST
- Complete 8 sets in a row of each exercise before moving on to the next exercise
- 1 minute rest in between each 

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Why?

Right now you should be at your peak when it comes to energy levels and strength. Plus, your muscle building capabilities are at an all time high thanks to estrogen and testosterone levels - so now is your time to shine!
A Tabata style workout is an excellent way to get in some high intensity training while competing against yourself.

20 seconds ON / 10 seconds REST / 8 sets before moving on
Record the LOWEST weight you used for each exercise and the LOWEST rep count you achieved for each after completing all 8 rounds of the movement.
This is so that you will be able to compare your progress from month to month!

Example:
You start Bicep Curls using 8lbs and doing 10 reps,
But by the time you’re on the 8th round, you’re using 5lbs and doing 6 reps,
You would record it as: 5lbs and 6 reps

 

BICEP CURLS
Weight –
Reps –  
^ Complete 8 sets in a row ^ then 1 minute rest

 

KETTLEBELL SWINGS (use 1 dumbbell if you don’t have a kettlebell)
Weight –
Reps –
^ Complete 8 sets in a row ^ then 1 minute rest

 

WEIGHTED FRONT SQUAT (rack weights on shoulders)
Weight –
Reps –
^ Complete 8 sets in a row ^ then 1 minute rest 

 

BURPEES
Reps – 
^ Complete 8 sets in a row ^ then 1 minute rest

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WEIGHTED RUSSIAN TWIST (use 1 dumbbell) (Left = 1 + Right = 1)
Weight –
Reps –
^ Complete 8 sets in a row ^ then 1 minute rest

 

OVERHEAD SHOULDER PRESS
Weight –
Reps –
^ Complete 8 sets in a row ^ then 1 minute rest

 

DEADLIFT
Weight –
Reps –
^ Complete 8 sets in a row ^

 

STRETCH