Big Guy Warm Up

5-10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Band Pull a parts - 10 Core: Pick 2 1. Dead Bugs 2x10 2. Hold a 3 Point Stance 2x10 sec. 3. Kettle Bell Swing 2x10 4. MB Slams 2x10 5. Cable Rotation 2x10 each side.

Mini Band Tootsie Roll

8, 12, 10

Leg Extensions

3 x 00:10

Single Leg ISO Hold

3 x 0:10

EZ Bar Curl

10, 12, 10

DB Shoulder Press

3 x 8

DB Lateral Raise

3 x 8

Tricep Pushdown

10, 12, 10

EASY State

1. Recumbent Bike 2. Incline Walk 3-5% Grade ** 10-12 Min**

Big Guy Warm Up

5-10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Band Pull a parts - 10 Core: Pick 2 1. Dead Bugs 2x10 2. Hold a 3 Point Stance 2x10 sec. 3. Kettle Bell Swing 2x10 4. MB Slams 2x10 5. Cable Rotation 2x10 each side.

Planet Fitness Leg Press Machine

12, 10, 10

Seated Leg Curls

12, 10, 10

Leg Extensions

12, 10, 10

Hip/ Glute series

1. Clam Shells 3x10 each side - use a band 2. Fire Hydrants 3x10 each side 3. Glute Bridges 3x10 4. Superman's 3x10 you are going to do 3 rounds of this Circuit

EASY State

1. Recumbent Bike 2. Incline Walk 3-5% Grade ** 10-12 Min**

Big Guy Warm Up

5-10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Band Pull a parts - 10 Core: Pick 2 1. Dead Bugs 2x10 2. Hold a 3 Point Stance 2x10 sec. 3. Kettle Bell Swing 2x10 4. MB Slams 2x10 5. Cable Rotation 2x10 each side.

Bench Press Machine

8, 12, 10

Seated Row

8, 12, 10

Barbell Bicep Curl

8, 10, 8

DB Tricep Extension

8, 10, 8

Tricep Pushdown

3 x 10

Seated Incline DB Curls

3 x 8

DB Front Raise

3 x 7

DB Shrug

12, 10, 12

EASY State

1. Recumbent Bike 2. Incline Walk 3-5% Grade ** 10-12 Min**