24 DAY CHALLENGE
“A New Day, A Better You”
Welcome to the first day of your new fun, fit lifestyle, the first step toward your new body, and our first workout together. I hope you’re excited, committed and ready to have some fun to transform your body.
Day 1 – UPPER BODY
❖ Start with a 5 – 10-minute warm-up of cardio of your choice. Can be walk/run outside, on the treadmill, skipping rope, elliptical, bike, rowing machine, etc…
❖ All exercises should range from 8-12 reps. If it’s too easy at the 10th rep range, I recommend increasing your weights.
❖ You will perform each group of exercises as a Superset. A Superset is when you perform one set of an exercise and then immediately switch to another exercise without taking a break.
The Workout
1. Flat dumbbell press or band press (chest).
Dumbbell Version
Bands Version
SUPERSET WITH
2. Alternating Bicep Curls (Biceps) With Dumbbells Or Band.
Dumbbell Version
Bands Version
❖ Rest 45 seconds to 60 seconds and repeat for a total of 3 to 4 sets before moving to the next superset of exercises.
3. Single Arm Dumbbell Or Band Row (Back)
Dumbbell Version
Bands Version
SUPERSET Woth
4. Laying Skull Crushers (Triceps)
Click Day 2 To Continue
