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This is my go-to program when I don't know what to do and when I still want results. My arms get CARVED when I follow this program as well as my legs. I do these as circuits - meaning I do one exercise and move onto the next completing all exercises and then repeat again for as many times as I can or have time for. Aim for 2-4 rounds depending on your fitness level and time. This is a 4 day split and you can use it however fits your schedule: Day #1 - biceps, triceps, shoulders Day #2 - legs & abs Day #3 - back, chest, shoulders Day #4 - plyo & abs You can do this every day for 4 days on, 3 days off. You can do them every other day. Or you can just do it whenever you have time to do a workout! Some of the exercise do use a cable machine but you can easily swap them out for dumbbell or band exercises. Just make sure you're working the same muscles or muscle group. I love this split because it is so flexible and can work for so many people.
In May I started Melissa Bender's 30 day sculpted abs challenge. I haven't finished it but I have about half left so I'm going to finish them and then I want to finish the rest of the free ZWOW's since I made it up to ZWOW #52. Here are the links to the videos and the workout breakdowns! Day #1 All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise. right plank step - 18 left plank step - 17 up dog/down dog - 6 bicycle abs - 64 toe tab sit up - 8 cross plank right - 14 cross plan left - 15 bicycle boat - 20 temple tap abs - 18 knee tap plank crunch - 10 Day #2 All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. high knees - 67 burpee - 10 lunge kick right - 20 lunge kick left - 21 mount climbers - 44 1 leg hip thrust right - 18 1 leg hip thrust left - 20 speed skater - 40 jump squat - 26 plank jack - 31 single leg stand right - 11 single leg stand left - 9 hip lift/leg li