Life Fit

Set 3: Chest - Barbell Bench Press
Lie down on a step or bench, and hold a heavy barbell just over the chest. Push the weight straight up, without locking the elbows, and lower back down. Repeat for 8 reps, followed by 8 slow pulses coming only halfway up.
If you don't have a barbell, feel free to use dumbbells.
Incline Chest Fly
Lie on an incline bench or step and hold medium-heavy weights over the chest, palms facing each other. Keeping elbows slightly bent and in a fixed position, lower the arms down to shoulder level. Squeeze the chest to pull the arms back in, repeating for 12 reps.

Reverse Flies
Sit on a step or ball, and bend forward (back flat), holding medium weights under the knees. Lift the weights to shoulder level, elbows slightly bent, while squeezing the shoulder blades together. Lower and repeat for 12 reps.

Back Extensions on the Ball
Lie down on a ball, positioning it under the torso while resting on the toes (harder) or the knees. Place the hands behind the head and brace the abs as you lift the chest off the ball, squeezing the lower back. Lower back down, lightly touching the floor, and repeat for 12 reps.

Repeat 1-2 times or move on to the next set

One Arm Swing
Begin holding a kettlebell in the right hand, feet hip-distance apart.
Bend the knees and tip from the hips as you take the weight down and back between the legs.
Thrust the hips up as you swing the weight to about shoulder level, keeping the left arm out for balance and stability.
Practice a few swings, taking the weight higher each time until you can get it to shoulder level.
Complete 8 reps and switch arms.

Kettlebell Swing
Hold a kettlebell in both hands with legs hip-width apart.
Bend the knees and tip from the hips, swinging the weight between the legs (arms should touch the inner thighs) and shifting the weight into the heels. Keep the torso upright and the abs braced and back straight.
At the bottom of the movement thrust up through the hips, using the power of your lower body to bring the weight up to about hip level.
Bring the weight back down and repeat, taking the weight a little higher with each swing, until it's level with the shoulders.
The kettlebell should feel weightless at the top of the movement. In other words, the power comes from your hips, not your arms.
Repeat for 16 reps.

Power Biceps Curl
Power Biceps Curl
Hold medium weights with feet hip-distance apart. Swing the weights back slightly as you squat, powering the weights up into a hammer curl while squatting, touching the elbows to the knees if you can. Stand up while keeping the weights up and slowly lower the weights back down. Repeat for 16 reps.
360 Plank
360 Plank
Hold medium weights and lunge to the left (right leg is straight) taking the weight in the left hand down to the floor. You should be in a runner's lunge with the right arm pulled up into a row. Put the right weight down as you straighten the left leg into a plank. Now pull the right weight up again into a row as you step forward with the right leg. Stand up, facing the back of the room and repeat the series again with your left lunge, plank row and stand. Complete 4 circles in each direction.

Tri-Set 3: Sliding Side Lunge
Put a paper plate under your left foot and hold a heavy weight in the left hand. Keep your weight in the right leg and bend your knee as you slide the left foot out to the side, keeping your left leg straight. As you squat toward the floor, keeping your knee behind the toes, bring the weight down to touch the floor. Push back up, sliding the left foot in as you stand. Repeat for 12 reps and then switch sides.

Tri-Set 3: Ball Exchange
Lie on the mat and place the ball between the feet. Lower your arms and legs as low as you can without arching your back. Next bring them back to the middle, taking the ball in your hands. Lower your arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 12 reps.

Reverse Lunge
Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90-degree angles and the front knee behind the toe. Push through the heels to lift back up, bringing the foot back to start.
Repeat for 12 reps and switch sides.

Repeat this superset 2-3 times or move on to the next superset.
Superset 3: Plie Squat
Stand with feet wide, toes out at an angle, medium-heavy weights on the upper thighs. Keeping knees in line with your toes, lower into a squat, focusing on the inner thighs. Keep knees in line with toes.

Repeat for 16 reps.

Hammer Curls With a Power Squat
How To: Hold heavy weights in both hands. Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 60 seconds.

Reps/Sets/Duration: 60 seconds

Step Knee Overhead Press
How To: Hold weights at the shoulders and step onto a tall step or platform with the right foot. Lift the left knee as you press the weights overhead. Step down with the left foot, then take the right leg back into a reverse lunge, lowering the weights. As you step forward with the right foot, curl the weights back to the shoulders and repeat for 30 seconds on the right and 30 seconds on the left.

Reps/Sets/Duration: 30 seconds on each side

Choose any cardio machine or activity of your choice for this high-intensity interval workout. This can include a treadmill, stationary cycle, elliptical trainer, or rowing machine. This type of workout involves changing the settings throughout the workout to keep things interesting, burn more calories, and build endurance.
This workout uses a perceived exertion scale (RPE) from 1 to 10,5 with 1 being easy and 10 being maximum exertion.
Interval Workout
5 Minutes Warm-up: Moderate pace. RPE 3 to 4.
2 Minutes Baseline: Increase incline or resistance and speed to just above your comfort zone. RPE 5.
2 Minutes Pyramid Up: Increase the incline or resistance 2 percent every 15 seconds. RPE 7.
2 Minutes Pyramid Down: Decrease the incline or resistance 2 percent every 15 seconds. RPE 7.
1 Minute Sprint: Move as fast as you can. RPE 8.
2 Minutes Baseline: RPE 5.
2 Minutes Pyramid Up: Increase the incline or resistance 2 percent every 15 seconds. RPE 7.
2 Minutes Pyramid Down: Decrease the incline or resistance 2 percent every 15 seconds. RPE 7.
1 Minute Hill Sprint: Increase the incline or resistance by 8 to 10 percent. RPE 8.
2 Minutes Baseline: RPE 5.
2 Minutes Sprint: Go as fast as you can. RPE 9.
2 Minutes Baseline: RPE 5.
5 Minutes Cool Down: RPE 3 to 4.
When finished, now you can begin the strength circuit.