This is a serious competition prep workout that the fitness professionals use. …Think YOU can do it??  Try and tell me what you were able to do! Beginners can split the workout up into separate days.

Workout:

LEGS:
10 squats alternating with 10 jump squats no weight all the way to 50 no break
Planks up on hands with 20-30 alternating knees touching to same side elbow
REPEAT squats and abs 2 more times adding 10 pound weights 2nd and 3rd set of squats 10 Power lunges and 10 burpees holding weights
Straight legged dead lifts 8-10 reps with heavy weight
Hanging leg raises
3 SETS EACH BACK TO BACK

CHEST:
Plyo push ups: with 2 step risers, place them 2 feet away from each other, get in push up position with hands on steps, with power bring hands down to floor landing in a push up, on the way up, walk hands up or push up with power landing hands on steps
Bicycles 20 reps, crunches 20 reps
3 SETS EACH

BACK:
Inverted pull up rows at smith machine
Dumbbell pullovers on ball
Plank on ball with alternating knee taps on ball
3 SETS EACH

SHOULDERS:
10 front raises, 10 lateral raises, 10 overhead press bringing arms all the way down and up
Planks on hands knees to elbows 20-30 reps
3 SETS NO REST BETWEEN SHOULDER EXERCISES

ARMS:
Chin ups
Triceps pushups on medicine ball
3 SETS EACH

Thanks Angelique for the awesome full body workout! Good luck in all your future competitions!

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