Untamed

Challenge
WEEKS 3+4
HOME
my day,
my way

1
my day, my way
upper body
REPS/
SET SETS EXERCISE FOCUS
TIME

A1 3 12 DB CHEST PRESS CHEST

DB RENEGADE ROW
A2 3 12 BACK
Alternative: DB BENT OVER ROW

B1 3 10 DB REVERSE GRIP CHEST PRESS CHEST

B2 3 10 DB 1 AND HALF WIDE BICEP CURL BICEPS

B3 3 20 LEG RAISE CORE

C1 3 12 BANDED 11/2 SEATED ROW BACK

BACK/
C2 3 12 BANDED SEATED FACE PULL
SHOULDERS

C3 3 12 DB BENT OVER TRICEP KICK BACK TRICEPS

C4 3 12 DB BICEP TO HAMMER CURL BICEPS

SHOULDER TAP TO PLANK JACKS

CORE/
D1 1 60 SEC Challenge yourself: How many reps you can
do in 1 minute?
SHOUDLERS

2
my day, my way
2 IN 1 ABS + BUBBLE BUTT SCULPT

SET SETS REPS EXERCISE FOCUS

A1 3 15 E/L REVERSE LUNGE TO KICK GLUTES

A2 3 30 DB FROG PUMP GLUTES

A3 3 20 E/L SINGLE LEG GLUTE BRIDGE GLUTES

DONKEY KICK
A4 3 20 E/L - PERFORM A4 +A5 on the same leg first and GLUTES
then move onto the other side and repeat

A5 3 20 E/L DONKEY KICK PULSES GLUTES

B1 3 10 E/S DB DEAD BUG CORE

B2 3 10 E/S SIT UP W SINGLE LEG KNEE TUCK- CLAP CORE

B3 3 20 BANDED LEG RAISE W ABDUCTION CORE/GLUTES

B4 3 10 E/L BANDED SLOW CLIMBERS CORE

3
my day, my way
FAT BURNING HIIT (DAY 4 REPEAT)

SET SETS TIME EXERCISE FOCUS

A1 8 20:10 JACKS INTO SQUAT JUMP CARDIO/LEGS

BEAR HOLD SIDE TOE TAPS

B1 8 20:10 CORE
Alternative: BEAR HOLD

C1 8 20:10 DB RDL TO BENT OVER ROW TO CURTSY LEGS/BACK

D1 8 20:10 PLANK - LOADED BEAST TO SQUAT HOLD CORE/CARDIO

E1 8 20:10 RUNNING STEP TO LUNGE DROP CARDIO

BEAR HOLD DB DRAG

F1 8 20:10 CORE
Alternative: PLANK DB DRAG

REVERSE CRUNCH TO LEG RAISE TO SUMO

G1 8 20:10 CORE/CARDIO
SQUAT JUMP

H1 8 20:10 DB ALTERNATING REVERSE CRUNCH CORE