Page 1

GET LEAN WORKOUT Date

Day 1 Exercise

Week

Weight

Time

Reps

Rest

1

Push up w ext rot

body

12

na

2

Split Jack

body

20

60

3

Db Row

12

na

4

Step-up

15 leg

60

5

Push Press

12

na

6

Burpee

15

60

body

7 8 Notes

Perform exercise 1-2 in a superset, going back and forth between them Once you have done 3 sets of that circuit move on to exercise 3-4 and so forth Week 1-2 do 3 sets of each pairing and rest 60 seconds inbetween each superset Week 3 do 4 sets of each pairing and rest 60 seconds inbetween each superset

Date

Day 2 Exercise

Week

Weight

1

Dip off Bench

body

2

Jump rope

body

3

Db Swing

4

Mountain Climber

5

1-arm row

6

Fast feet

Time

Reps 12

30

30

na 60

12 arm body

na 60

30 15

body

Rest

na 60

7 8 Notes

Under timed exercises, set up a clock or stopwatch and perform move for 30 seconds


Your downloadable workout log  

Here is the printable workout log for this program, it is in a pdf format so you will need acrobat to read it. All the numbers are already p...

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