Power 90

Sculpt! Circuit 3-4

1. Stretch 6. Round 3
a. Head Rolls a. Wide/Tri/Die Push-ups (7/7/7)
b. Shoulder Rolls b. L/R Lawnmower
c. Left/Right Arm Pull - Back Shoulder/Side Stretch c. Shoulder Flys
d. Side Stretch d. 7,7,7 Curls (low-mid-high)
e. Chest Stretch e. Dips
f. Bent Over Hang f. Three Part Squats
g. Right side bent over stretch
h. Inner Thigh L/R. Knee over ankle 7. Stretch
i. Runners Stretch L/R. Knee over the ankle a. Standing Quad Stretch
j. Waist Stretch b. Hamstring Bend Over
k. Raise up slowly c. Over the head/Chest Stretch
d. Front and back Chest/Shoulder Stretch
2. Round 1
a. Decline Push ups Phase 3-4 Sculpt! Add these:
b. Heavy Pants
c. Military Press 8. Round 4
d. Standard Bicep Curls a. Upright rows
e. One Arm Tricep "Back Scratch."- left / right b. Calf Raises
f. Lunges c. Forearm Blast
d. Lower Back Extensions
3. Stretch e. Standard Push-Ups to max
a. Standing Quad Stretch - left / right f. Max Squats
b. Calf Hamstring
c. Over the head/Chest Stretch 9. Cool down/stretch
d. Front and back Chest/Shoulder Stretch a. Standing Quad Stretch
b. Hamstring Bend Over
4. Round 2 c. Over the head/Chest Stretch
a. Fly Push-Ups d. Front and back Chest/Shoulder Stretch
b. Back Fly
c. Swimmers Press
d. Wide Open Curls
e. 2-Arm Tricep Kick-Back
f. Lunge/Squats

5. Water/Towel Break 15 seconds

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