Put $1-$5 in a jar for every workout you complete and at the end of the month (or after Christmas) you will be able to purchase something you have been wanting. This should help motivate you and get you a nice little reward for all of your hard work!
The Workout: This workout can either be performed as single sets or as a circuit workout.
Circuit: Perform each exercise once before moving on to the next. Once you have completed the circuit, rest for 1-2 minutes and repeat 2-3 more times.
Single sets: Perform all sets of each exercise before moving on to the next. Rest for 60-90 seconds between sets. Please also note that I have added supersets to some exercises.
Superset: Perform one exercise immediately followed by the next, then rest for the required time. This is one set. Perform all sets before moving on to the next exercise.
1. Lat Pull Down 4×12
2. Close Grip Lat Pull Down 3×15
Seated Rows 3×15
3. Bent Over Barbell Row 3×12
Bent Over Single Dumbbell Rows 3×12
4. Bent Over Reverse Fly 3×10
Stability Ball Hyperextensions 3×10
5. Plank Rows 3×10
Don’t forget to warm up and cool down before and after exercising to help avoid injury.
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