GENIUS

CENTER

PRIVATE TRAINING PROGRAM

JAN 25 - JAN 31:

MONDAY

“Fire and Ice”

Part 1

150 Calories on Elliptical

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Part 2

​10 Round:

  1. 3 X DB Complex:

    • RDL

    • Bent-Over Row

    • Tricep Extension

    • Bicep Curl

    • Overhead Press

    • Front Squat

  2. 5 X Sit-up + Russian Twist

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Part 3

150 Calories on Elliptical

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​

TUESDAY

SURGE!

"HIIT Hard"

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​

WEDNESDAY

“HIIT Hard”

Part 1

1/2 Mile on Treadmill

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Part 2

  1. Jumping Jacks

  2. Crawl-out

  3. Step-ups

  4. Machine Leg Extention

  5. Machine Leg Curls

  6. Single Arm DB Snatch

Tabata Timer: 8 Rounds/:20 Work/:10 Rest/

6 Sets/1 Rest

 

Part 3

1/2 Mile on Treadmill

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THURSDAY

SURGE!

“Dance Party”​

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FRIDAY

“Hard HIIT”

Part 1

Stair Master

  • 5min Lv. 3 

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Part 2

  1. Speed Walk

  2. Shoulder Tap + Push-up

  3. Pop Squats

  4. Mountain Climber

  5. Single Arm DB Press Jack

  6. Burpees

Tabata Timer: 8 Rounds/:20 Work/:10 Rest/

6 Sets/1 Rest

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Part 3

Stair Master

  • 3min Lv. 5

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 QUEEN RAYE'S PRIVATE

TRAINING PROGRAMING