Session 6 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
A1 – 30-degree chest-supported dumbbell row
A2 – Rear-foot-elevated dumbbell split squat (first leg)
A3 – Rear-foot-elevated dumbbell split squat (second leg)
B1 – Pullover with dumbbell and band
B2 – Heel-elevated dumbbell squat
C1 –15-degree reverse crunch
C2 – Standing dumbbell lateral raise
D1 – Side plank on elbow and foot (first side)
D2 – Side plank on elbow and foot (second side)
D3 – 45-degree upper-back-focused dumbbell row
E1 – High knee sprint on the spot
Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.