WEEK 13

Workout Routine: Week #13 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total. Proceed to the next
superset.

Aim for lower reps: 8-15 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between.

Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: Ball Pushups with hands on the ball (with band to add resistance)
A2: One Leg Squat (Pistol Squat style)
*Aim for 4-5 rounds

B1: Elevated pushups with resistance band
B2: Plate Swing (watch the video)
*Aim for 4-5 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat with weights (Small range of motion)
*Aim for 4-5 rounds

D1: Recline Pull with feet elevated
D2: Hip Bridge (on the chair)
*Aim for 4-5 rounds

E1: Tricep extension with rope or using the jungle gym (using your bodyweight for weight)
E2: Stability crunch with resistance bands
E3: Ball Plank with feet elevated
* Aim for 2 rounds