Hi guys!

I hope the day is treating you well! I am just catching up on the free work out posts for the KSAT 12 Fit For Life Challenge with my best friend and client Rita!

Day 3:

Superset:
- Dumbbell Row: 15 X 15lbs X 3 sets
- Cable Bar push down: 15 x 30lbs x 3 sets

Superset:
- Lat pull downs: 15 x 50 lbs x 3 sets
- Seated close grip row: 15 x 30lbs x 3 sets

Superset:
- Rope face pull row: 15 x 60 lbs x 4 sets
- V-bar curl: 15 x 30lbs x 4 sets

Superset:
- C-bar curl: 15 x 20lbs x 3 sets
- Dumbbell curl: 10 lbs x 3 sets

Superset:
- Smith Squat: 1olbs on each side 12 reps
-Double crunch on the bench for 15reps

Superset:
- Step ups with 10lbs in each hand 12 on each side
- Sumo squats with 20lbs for 15 reps

Super set:
- Sitting leg curl 50lbs for 15 reps
- Leg extension 55lbs for 15 reps

Cardio: 25 minutes on treadmill at an incline of 3 and speed at 3.6

Rita’s face was priceless during this work out! She wanted to stop but I kept her talking to take her mind off of the work she was having to do!

Inspirational quote:
“Don’t ask yourself, ‘Can I?’ but ‘Am I willing to do what it takes?’ … because yes! You can!”

Rita and Meagan’s work outs!

Shoulders and Triceps:

Sorry for the late post!

Warm up: 5 minutes on the elliptical

Super set:
- Side laterals: 10lbs straight arms, 4 sets of 15.
- Wide grip smith machine shoulder press: 20lbs, 4 sets of 15 (Rita did 12)

Super set:
- Close grip smith machine shoulder press: 20lbs, 4 sets of 15
- Barbell upright row: 30lbs 4 sets of 15

Super set:
- Rope tricep extensions: 30lbs 4 sets of 12
- Seated machine tricep push downs: 30lbs 4 sets of 15.

15 minutes of intense cardio on the elliptical following our work out.

We are both sore and will be doing legs and grocery shopping tomorrow!

Words of Inspiration
Hebrews 12:11 – No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.