COACHES NOTES: This week, for the lifting exercises we will be focusing on 3 sets of 15 reps with moderate weight. Focus on good form with slower, smooth movements. Remember we are building muscles, not just lifting weights….so focus on squeezing each muscle during the exercise.  For the Cardio Accelerators we will be focusing on INTENSITY!! We will be doing AMRAP (As Many Reps As Possible) in 30 secs. Focus on good form and keeping your intensity up throughout the entire 30secs. These workouts are great for two reasons. First we are building lean muscle mass with the 3 sets of 15 reps which will help us increase our resting metabolism and continue burning up to 48 hours after we complete the workout. Second we are burning calories during the workout with an elevated heart rate and increase of intensity. INTENSITY…INTENSITY….INTENSITY!! Have a great workout!

Enjoy, Coach Keith



3 DAY HOME #23

3 DAY GYM #23

5 DAY HOME #23

5 DAY GYM #23




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