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

  1. Thrusters

  2. Alternating Single-Arm Snatches

  3. 2 x 2 - Banded Side Steps + Marches

  4. Burpees

  5. 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

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 QUEEN RAYE'S PRIVATE

TRAINING PROGRAMING