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GENIUS
CENTER
PRIVATE TRAINING PROGRAM
APR 19 - APR 25:
BIRTHDAY MONTH
MONDAY
“Filthy 50”
50 Pull-Downs
50 Step-ups
50 Leg Press
50 Deadlift High-Pulls
50 Squats
50 Curl and Press
TUESDAY
“Stone Mountain”
Part 1
-
100 Calories of Elliptical
Part 2
5 Rounds:
-
20 Jumping Jacks
-
20 Machine Leg Curls
-
20 Machine Leg Extensions
-
20 Russian Twist
WEDNESDAY
“Pushing Your Luck”
Part 1
-
12 Machine Chest Press, 01 Strict Over-head Press
-
11 Machine Chest Press, 02 Strict Over-head Press
-
10 Machine Chest Press, 03 Strict Over-head Press
-
09 Machine Chest Press, 04 Strict Over-head Press
-
08 Machine Chest Press, 05 Strict Over-head Press
-
07 Machine Chest Press, 06 Strict Over-head Press
-
06 Machine Chest Press, 07 Strict Over-head Press
-
05 Machine Chest Press, 08 Strict Over-head Press
-
04 Machine Chest Press, 09 Strict Over-head Press
-
03 Machine Chest Press, 10 Strict Over-head Press
-
02 Machine Chest Press, 11 Strict Over-head Press
-
01 Machine Chest Press, 12 Strict Over-head Press
Part 2
-
Max Sit-ups
AMRAP Timer: 5:00
THURSDAY
“Nonstop”
Part 1
-
5:00 on Level 2- Stairmaster
Part 2
-
Thrusters
-
Alternating Single-Arm Snatches
-
2 x 2 - Banded Side Steps + Marches
-
Burpees
-
Bent-Over Row
AMRAP Timer: 5 x 5:00 AMRAP; 1:00 Rest
Total Time: 29min
FRIDAY
“Run It Back”
-
30 Minute Indoor/Outdoor Run
-
30 Minute Indoor/Outdoor Interval Run
-
30 Intense Indoor/Outdoor Power Walk
