@misstphelps: Wednesday AFT Prep Workout – August 6 🏃🏽‍♀️ Warm-Up (5–7 min) • High knees pull – 30 sec • Butt kicks – 30 sec • Bodyweight squats – 15 • Arm swings + arm circles • Lunge + twist – 10 each side • Light jog – 2–3 min or treadmill walk (did jump rope) 🔄 Main SDC-Style Strength Circuit (4 Rounds) Round Circuit: 1. Sprint 25 yards (or treadmill sprint for 20 sec) 2. Dumbbell Farmer Carry – 25 yards or 30 seconds 3. Lateral Shuffles – 25 yards down & back 4. Front Squat to Press (DBs or KB) – 10–12 reps 5. Band-Resisted Rows or Dumbbell Row – 12–15 reps 6. Push-Ups (Regular or Hand Release) – 10–15 reps 7. Box Jumps or Jump Squats – 8–10 reps Rest 60–90 sec between rounds 🧠 Plank & Core Finisher 2 Rounds: • Front Plank – 1:00 • Side Plank w/ Reach Through – 10 each side • Reverse Crunches – 15 • Russian Twists – 20 total • Mountain Climbers – 30 sec Finisher: • Inclined Treadmill walk– 10 min: finish incline at 15 and speed 1.5 #creatorsearchinsights #GymTok #militarytok #fullbodyworkout #FitToTheT #cardioworkout #Abs

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Thursday 07 August 2025 01:33:43 GMT