Tweak week #3 (Effective compound/combo)

Welcome to the effective compound/combo routine

It’s kinda like a ‘heavy weight’ S-curve bodyweight circuit. Which means it’s good for shredding, but to still maintain your S-curvish lumps, without losing your butt.

#1 Lunge > weight plate twist

#2 Push > burpee > jump

> Push up > burpee > Pull up

> Push up > burpee > Pull up > half leg raise hanging

> Light ankle weights

#3 – One arm side to side dumbbell/Kettlebell ski swings

> One arm variation through the legs

> 2 arm variation to the side

#4 Step up > Knee up > Reverse lunge

> Knee up > Reverse lunge

> Hold a dumbbell at chest

> Add ankle weight

> Dumbbell and ankle weight used together

#5 Rotary hold

> Wal twist

> Cable machine