Killer At Large

Week 3 Workouts

We had a GREAT week AGAIN ladies. I'm very proud of everyones effort so far and I'm extremely excited about this weeks camp. Some people are already starting to get results as well and it is only 3 weeks into camp!

Station 1

Squat w/Medicine Ball push

+

Kneeling pushups or Regular Pushups

Station 2

Stability Ball Leg Curl

+

Mountain climbers – One Leg at a time or Alternating legs

Station 3

Split Squat or Front Lunge

+

Dips on Chair

Station 4

Squat and Press

+

Squat Thrusters (Down to pushup position to stand up) or Burpees

Station 5

Hip Extensions or 1 Legged Hip Extension’s

+

Back Rows or Piston Rows

Keep up the great work ladies and I'll see you Monday!

DG

Week 2 Workouts

Station 1

Bodyweight Squat or Y Bodyweight Squat

+

Kneeling pushups or Regular Pushups

Station 2

Stability Ball Leg Curl or Burpees

+

Mountain climbers – One Leg at a time or Alternating legs

Station 3

Split Squat or Front Lunge

+

Band Back row or Free weight Back Row

Station 4

Hip Extensions or 1 Legged Hip Extensions

+

Russian Twists

Station 5

Squat Thrusters (Squat and Press)

+

Jumping Jacks or Running in place

Week 1 - Workouts 1 + 2

Great workouts ladies! Here is your workout program from week 1. Remember our 25% discount for every referred friend, family member or co-worker! Refer 4 people and get the next program for FREE!

Resistance Training - Week 1

*Using the Metabolism Maximizer program - 20 seconds on/10 seconds off* ONLY 20 minutes to EXTREME FAT LOSS!*


Station 1

BW Squat or Prisoner Squat or Y Squat
+
Kneeling Pushups or Regular pushups


Station 2

Stability Ball Leg Curls
+
Mountain Climbers


Station 3

Split Squat or Front Lunges
+
Band Row or Bent Row


Station 4

Medicine Ball Squat and Raise or Medicine Ball Squat and Toss
+
Dips on Equalizer or Bicycle Crunches


Station 5

Hip Extensions or One Legged Hip Extensions
+
Running in place or Jumping Jacks

Ab Finishers for the last 10 minutes

You just finished 10 exercises in ONLY 20 minutes using the Metabolism Maximizer program! Congratulations on surviving :P

See you Next week ladies....

DG