WEEK 6 LEVEL 1 DIRECTIONS Complete the dynamic warm-up before doing the workout. The chart below breaks down the workout. Perform the circuit of exercises for the designated number of reps unless otherwise noted for time. Complete the first circuit before moving on to the second. Complete at minimum 2 sets (twice through all the exercises) in each circuit, or up to 3 sets. There should be minimal rest between exercises. For all single-leg or single-sided exercises, perform repetitions on both sides. CIRCUIT 1 LBS. SET SET SET DEADLIFT TO HIGH PULL 8-10 reps 8-10 reps 8-10 reps LAWNMOWERS 8-10 reps 8-10 reps 8-10 reps RUSSIAN TWIST (BODYWEIGHT FEET 8-10 reps 8-10 reps 8-10 reps DOWN) ECCENTRIC PUSHUPS 5 reps 5 reps 5 reps CIRCUIT 2 LBS. SET SET SET SQUAT PRESS 8-10 reps 8-10 reps 8-10 reps BENCH BURPEE 8-10 reps 8-10 reps 8-10 reps SIDE PLANK (KNEE DOWN) 30 seconds 30 seconds 30 seconds BENCH SIDE SHUFFLE 30 seconds 30 seconds 30 seconds Visit RENEWEDYOU.USLI.COM for more information WEEK 6 LEVEL 1 DEADLIFT TO HIGH PULL Stand with feet shoulder width apart and grounded down into the floor. With dumbbells in hand, pull your shoulders backs and slowly hinge your hips back, bending your knees slightly and keeping your back straight until dumbbells are about knee height. Stand tall and pull dumbbells up toward your chest. Return to starting position. LAWNMOWERS Begin in a lunge stance. Lean forward until your back is at a 45 degree angle to the ground, and place an elbow on your front leg for support. Grasp a dumbbell, then pull the weight right past your side by raising your elbow. Squeeze your shoulder blade back toward your midline. Lower to the starting position. Perform the exercise on both sides. RUSSIAN TWIST (BODYWEIGHT FEET DOWN) Sit on the floor or a mat with your heels on the ground and hands together at your midline. Engage your core and lean back slightly, keeping your back in a neutral position. At a controlled speed, contract your abs and twist your torso to the left, then twist to the right. Repeat continuously. ECCENTRIC PUSHUPS Place your hands on the floor or a mat a little wider than your shoulders. Extend your legs behind you with your weight on your toes and your body in a straight line from shoulders to heels. Slowly bend your elbows as you lower your body as slow as you can toward the mat while keeping that back in a flat position. Lower as far down as your body allows, release all the way to the floor, and then roll back to the top and repeat. Visit RENEWEDYOU.USLI.COM for more information WEEK 6 LEVEL 1 SQUAT PRESS Stand with feet shoulder width apart, with dumbbells in hand, resting on your shoulders. Press your hips back as you bend your knees, lowering your weight until your knees are at 90 degrees and your quads are parallel to the floor. Make sure to keep your weight in your heels and to not let your knees go past your toes. As you stand, press dumbbells straight overhead. Lower dumbbells back down to your shoulders and repeat. BENCH BURPEE Begin standing in front of a bench or chair. Bend down and place your hands on the bench, shoulder width apart. Jump or step your legs behind you to high plank position, then immediately jump or step back in and stand up with arms overhead. SIDE PLANK (KNEE DOWN) Lay on your side on the floor or a mat with your forearm directly under your shoulder, perpendicular to your body. Bend your knees at a right angle. Keeping your body straight, drive your body upward by lifting your hips up off the ground. Hold position. Perform on both sides. BENCH SIDE SHUFFLE Position yourself with one foot on a flat bench or step. With the platform to one side, press down firmly with your foot and raise your body up and over to the other side of the bench, leaving your inside foot on the bench. Repeat continuously, traveling from side to side. Visit RENEWEDYOU.USLI.COM for more information .