Untamed

Challenge
WEEKS 5+6
gym
my day,
my way

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

A1 3 12 DB 1 AND HALF CHEST PRESS CHEST

BICEPS/
A2 3 12 DB BICEP CURL TO SHOULDER PRESS
SHOULDERS

A3 3 10 INCLINE PUSH UP DEAD STOP CHEST

B1 3 10 DB CHEST FLY CHEST

B2 3 15 DB CLOSE GRIP CHEST PRESS CHEST

DB ALTERNATING HAMMER CURL

B3 3 10 E/A BICEPS
W STATIC HOLD

B4 3 10 E/A DB SINGLE ARM TRICEP KICKBACK TRICEPS

CABLE SINGLE ARM STRAIGHT ARM LAT

C1 3 8 E/A BACK/TRICEPS
PULLDOWN INTO TRICEP EXTENSION

BICEPS/
C2 3 8 CABLE BICEP CURL TO FRONT RAISE
SHOULDERS

BEAR FORWARD REACH TO

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

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

SET SETS REPS EXERCISE FOCUS

GLUTES/
A1 3 10 E/L SM BANDED B STANCE SQUAT HAMSTRINGS/
QUADS

A2 3 10 E/L BANDED SIDE ABDUCTION GLUTES

GLUTES/
B1 3 10 E/L DB SINGLE LEG RDL
HAMSTRINGS

B2 3 10 E/L DB SINGLE LEG HIP THRUST GLUTES

GLUTES/
B3 3 30 CABLE SUMO SQUAT PULSES
HAMSTRINGS

C1 3 10 E/S ALTERNATING KNEE UP CORE

C2 3 10 DB STRAIGHT ARM SIT UP CORE

C3 3 10 E/S PAUSED BICYCLE CRUNCH CORE

C4 3 10 ALTERNATING LEG RAISE - TOE TOUCHES CORE

3
day 4

HIIT FIT OR WALK

SET SETS TIME EXERCISE FOCUS

FULL BODY/
A1 8 20:10 DB PUNCHES TO SQUAT HOLD PUNCHES
CARDIO

B1 8 20:10 BEAR TO HALF BURPEE CARDIO/CORE

C1 8 20:10 SQUAT JUMP TO SIDE TO TAP LEGS

D1 8 20:10 DB SWING TO SIDE STEP SQUAT LEGS

DOWNWARD DOG TO BEAR SHOULDER TAP SHOULDERS/

E1 8 20:10
Alternative: PLANK SHOULDER TAP CORE

F1 8 20:10 SIDE LUNGE TO KNEE DRIVE W ROTATION LEGS/CARDIO

G1 8 20:10 OPPOSITE SIDE MOUNTAIN CLIMBER CARDIO/CORE

ELBOW TO KNEE CRUNCH TO OPEN LEG

H1 8 20:10 CORE
V UP