DUMBBELL DEADLIFTSĬomplete this circuit 3 times with 1 minute rest between each round. LYING SINGLE ARM EXTENSION PALMS FACING 12 REPS - EACH ARMĬomplete this circuit 3 times with 1 minute rest between each round. SINGLE ARM OVERHEAD DUMBBELL PRESS 10 REPS - EACH ARMĬomplete this circuit 3 times with 1 minute rest between each round. SIDE PUSHUPĬomplete this circuit 3 times with 1 minute rest between each round. LYING SINGLE ARM EXTENSIONĬomplete this circuit 3 times with 1 minute rest between each round. REVERSE FLYSĬomplete this circuit 3 times with 1 minute rest between each round. FRONT DUMBBELL RAISESĬomplete this circuit 3 times with 1 minute rest between each round. LYING SINGLE ARM EXTENSION - PALM FACING YOUĬomplete this circuit 3 times with 1 minute rest between each round. TRICEP DIPĬomplete this circuit 3 times with 1 minute rest between each round. Track Sprints: Complete six 50-yard sprints. If the speed becomes too easy, increase the rate. DUMBBELL UPRIGHT ROWĬomplete this circuit 3 times with 1 minute rest between each round. Treadmill Intervals: Complete the rotation below seven times for a total of 35 minutes. OVERHEAD DUMBBELL PRESSĬomplete this circuit 3 times with 1 minute rest between each round. SIDE PUSH-UPĬomplete this circuit 3 times with 1 minute rest between each round. 15-DAY BATTERY LIFE: Say goodbye to daily recharge. Ask Alexa questions, get translations, set alarms and timers, check the weather, control your smart home devices, and more. Tag me in your progress and transformation photos on instagram #upperbodyguide #alexajeanfitness and #AJFtransformationsĬomplete this circuit 3 times with 1 minute rest between each round. AMAZON ALEXA BUILT-IN: Talk to Amazon Alexa on your Amazfit Band 5 activity fitness tracker. We do not guarantee you will lose any weight just from reading this document.
#alexajeanfitness SHARE YOUR PROGRESS Take a before picture and at the end of each week take a progress picture. By using this E-Book (Butt & Leg 30-Day Challenge) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, and Lex Brown LLC from any liabil-ity or personal injury associated with any content on this E-Book (Butt & Leg 30-Day Chal-lenge). If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.
Your results are completely dependent on what you do with this knowledge. By using this E-Book (30-Day Upper Body Challenge) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (30-Day Upper Body Challenge).
#Alexa jean fitness 30 day pdf professional
Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. This E-Book (30-Day Upper Body Challenge) and its associated content are for informational purposes only.
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