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DIETBET WORKOUT OPTIONS

DietBet 3 day Strength Training Routine


Upper Body:
Seated Dumbbell Shoulder Press 3 x 10
Skull crushers, super-set with Narrow Grip Bench Press 3 x 10 + 10
Dumbbell Lateral Raises 3 X 10
Cable Chest Flyes 3 X 10
Home Alternatives: Floor Chest
Rear Delt Cable Flyes 3 X 10
Flyes, Bent Over Rear Delt Raises,
Wide Grip Lat Pulldown 3 x 10
Wide Grip Barbell Bent over Row,
Reverse Grip Pulldown 3 x 10
Narrow Reverse Grip Barbell Bent
Alternating Dumbbell Curls 3 x 10
over Row
Bicycle Crunches 3 x 25
Basic crunches 3 x 25

Lower Body:
Leg Extensions 3 x 10
Single Leg Barbell Squat on Bench 3 x 10 each side
Walking Barbell Lunges 3 x 10 each leg (20 total)
Leg Press, Narrow Stance 3 x 10
Soft Knee (slight bend) Deadlifts 3 x 10
Sumo Barbell Squats 3 x 10
Seated Hamstring Leg Curl 3 x 10
Standing Calf Raise 3 x 10
Seated Calf Raise 3 x 10

Home Alternatives: Front Barbell


Squat, Narrow Stance Squat,
Stability Ball Hamstring Curl,
Plie Squat Toe Raises

Full Body Circuit: perform each exercise consecutively and then repeat
Squat/wide Stance to Dumbbell Shoulder Press x 15
Dumbbell Lateral Raise with Alternating Lunge x 20 (10 each leg)
Stiff Legged Deadlift with Barbell Row x 15
Glute Floor Bridge with Dumbbell Chest Press x 15
Bench Dips, super-set with Bench Crunches x 15, each
Barbell Twenty-ones x 21
Decline Push-ups on Stability Ball, super-set with Ab Ball Tuck x 10, each
1 Minute Jump Rope

Jamie Easons Treadmill & Bike Intervals


Treadmill 30 second sprints
3 min warm-up walking at 5
30 seconds on/30 seconds off 12 rounds
3 min cool down walking at 3
Bike Intervals medium resistance level
3 min warm-up
Pedal as hard as you can for 20 seconds and then lightly as active recovery for 40 seconds 12 intervals
3 min cool down

Jamie Easons Full Body Circuit


Repeat 2 to 3 times with 1 minute rest in between each circuit.
Circuit 1: Perform one exercise after the other with no rest
High Knees 1 minute
Alternating Lateral Hop Touch 30
Reverse Lunge Hop 15 each leg
Close Push-ups 10
Plank Jacks 20
Circuit 2: Perform one exercise after the other with no rest
Jump Lunges 30 seconds
Weighted Russian Twists 30 seconds
Triceps Dips 20
Single Leg Deadlift Overhead Press 15 each side
Dumbbell Rows 10
Circuit 3: Perform one exercise after the other with no rest
Burpees 1 minute
Plank Bird Dog 15 each side
Walking Lunges 12 each side
Squat DB Press 20 reps

Jamie Easons Top to Bottom Circuit


Perform each exercise for 30 seconds with 1 minute rest in between each circuit.
Circuit 1: Perform one exercise after the other with 1 minute rest in between. Repeat 4 times.
Squat Pulse Jump 30 seconds
Donkey Kicks 30 seconds
Push-up to T-stand 30 seconds
Mountain Climbers 30 seconds
Circuit 2: Perform one exercise after the other with 1 minute rest in between. Repeat 4 times.
Reverse Lunge Hop (right leg) 30 seconds
Reverse Lunge Hop (left leg) 30 seconds
Hydrant Kick + Whip (right leg) 30 seconds
Hydrant Kick + Whip (left leg) 30 seconds
Side to Side Push-ups 30 seconds
90 Degree Ab Toe Touches 30 seconds

Jamies Jump Rope Cardio Circuit repeat twice


Jump Rope x 100 revolutions
Mountain Climbers x 1 minute
Jump Rope x 100 revolutions
Pop Squats x 1 minute
Jump Rope x 100 revolutions
Push-ups x 1 minute
Jump Rope x 100 revolutions
Alternating Ab Toe Touches x 1 minute
Jump Rope x 100 revolutions
Jump Lunges x 1 minute
Jump Rope x 100 revolutions
Burpees x 1 minute