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GENIUS
CENTER
PRIVATE TRAINING PROGRAM
JAN 25 - JAN 31:
MONDAY
“Fire and Ice”
Part 1
150 Calories on Elliptical
Part 2
10 Round:
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3 X DB Complex:
-
RDL
-
Bent-Over Row
-
Tricep Extension
-
Bicep Curl
-
Overhead Press
-
Front Squat
-
-
5 X Sit-up + Russian Twist
Part 3
150 Calories on Elliptical
TUESDAY
SURGE!
"HIIT Hard"
WEDNESDAY
“HIIT Hard”
Part 1
1/2 Mile on Treadmill
Part 2
-
Jumping Jacks
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Crawl-out
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Step-ups
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Machine Leg Extention
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Machine Leg Curls
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Single Arm DB Snatch
Tabata Timer: 8 Rounds/:20 Work/:10 Rest/
6 Sets/1 Rest
Part 3
1/2 Mile on Treadmill
THURSDAY
SURGE!
“Dance Party”
FRIDAY
“Hard HIIT”
Part 1
Stair Master
-
5min Lv. 3
Part 2
-
Speed Walk
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Shoulder Tap + Push-up
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Pop Squats
-
Mountain Climber
-
Single Arm DB Press Jack
-
Burpees
Tabata Timer: 8 Rounds/:20 Work/:10 Rest/
6 Sets/1 Rest
Part 3
Stair Master
-
3min Lv. 5