Life Fit

Reverse Flies
Sit on a step or ball, and bend forward (back flat), holding medium weights under the knees. Lift the weights to shoulder level, elbows slightly bent, while squeezing the shoulder blades together. Lower and repeat for 12 reps.

Back Extensions on the Ball
Lie down on a ball, positioning it under the torso while resting on the toes (harder) or the knees. Place the hands behind the head and brace the abs as you lift the chest off the ball, squeezing the lower back. Lower back down, lightly touching the floor, and repeat for 12 reps.

Repeat 1-2 times or move on to the next set

Hammer Curls With a Power Squat
How To: Hold heavy weights in both hands. Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 60 seconds.

Reps/Sets/Duration: 60 seconds

Choose any cardio machine or activity of your choice for this high-intensity interval workout. This can include a treadmill, stationary cycle, elliptical trainer, or rowing machine. This type of workout involves changing the settings throughout the workout to keep things interesting, burn more calories, and build endurance.
This workout uses a perceived exertion scale (RPE) from 1 to 10,5 with 1 being easy and 10 being maximum exertion.
Interval Workout
5 Minutes Warm-up: Moderate pace. RPE 3 to 4.
2 Minutes Baseline: Increase incline or resistance and speed to just above your comfort zone. RPE 5.
2 Minutes Pyramid Up: Increase the incline or resistance 2 percent every 15 seconds. RPE 7.
2 Minutes Pyramid Down: Decrease the incline or resistance 2 percent every 15 seconds. RPE 7.
1 Minute Sprint: Move as fast as you can. RPE 8.
2 Minutes Baseline: RPE 5.
2 Minutes Pyramid Up: Increase the incline or resistance 2 percent every 15 seconds. RPE 7.
2 Minutes Pyramid Down: Decrease the incline or resistance 2 percent every 15 seconds. RPE 7.
1 Minute Hill Sprint: Increase the incline or resistance by 8 to 10 percent. RPE 8.
2 Minutes Baseline: RPE 5.
2 Minutes Sprint: Go as fast as you can. RPE 9.
2 Minutes Baseline: RPE 5.
5 Minutes Cool Down: RPE 3 to 4.
When finished, now you can begin the strength circuit.