Oliviafeeltheburn!
Jaime Eason’s 30 Day Knockout total body workout

Monday UPPER

Shoulders Dumbbell Shoulder Press 60 Sec. 10 3

Triceps SKULL CRUSHERS 0 Sec. 10 3

Chest NARROW GRIP BENCH PRESS 60 Sec. 10 3

Shoulders Dumbbell Lateral Raise 60 Sec. 10 3

Chest Cable Cross Over 60 Sec. 10 3

Shoulders REAR DELT CABLE FLYES 60 Sec. 10 3

Back Wide-Grip Lat Pulldown 60 Sec. 10 3

Biceps REVERSE GRIP PULLDOWN 60 Sec. 10 3

Biceps Dumbbell Alternate Bicep Curl 60 Sec. 10 3

Abs Air Bike 60 Sec. 25 3

Abs Crunches 60 Sec. 25 3


Tuesday LOWER

Upper Legs

Leg Extensions 60 Sec. 10 3

Upper Legs Barbell Single Leg Squat 60 Sec. 10 3

Upper Legs Narrow Stance Leg Press 60 Sec. 10 3

Upper Legs Dumbbell Walking Lunges 60 Sec. 10 3

Upper Legs STIFFED-LEGGED DEADLIFTS 60 Sec. 10 3

Upper Legs SUMMO SQUAT 60 Sec. 10 3

Upper Legs Seated Leg Curl 60 Sec. 10 3

Lower Legs Standing Calf Raises 60 Sec. 10 3

Lower Legs Seated Calf Raise 60 Sec. 10 3


Wednesday CARDIO/REST


Thursday UPPER

Shoulders Dumbbell Shoulder Press 60 Sec. 10 3

Triceps SKULL CRUSHERS 0 Sec. 10 3

Chest NARROW GRIP BENCH PRESS 60 Sec. 10 3

Shoulders Dumbbell Lateral Raise 60 Sec. 10 3

Chest Cable Cross Over 60 Sec. 10 3

Shoulders REAR DELT CABLE FLYES 60 Sec. 10 3

Back Wide-Grip Lat Pulldown 60 Sec. 10 3

Biceps REVERSE GRIP PULLDOWN 60 Sec. 10 3

Biceps Dumbbell Alternate Bicep Curl 60 Sec. 10 3

Abs Air Bike 60 Sec. 25 3

Abs Crunches with Legs on Bench 60 Sec. 25 3


Friday LOWER

Upper Legs Leg Extensions 60 Sec. 10 3

Upper Legs Barbell Single Leg Squat 60 Sec. 10 3

Upper Legs Dumbbell Walking Lunges 60 Sec. 10 3

Upper Legs Narrow Stance Leg Press 60 Sec. 10 3

Upper Legs STIFFED-LEGGED DEADLIFTS 60 Sec. 10 3

Upper Legs SUMMO SQUAT 60 Sec. 10 3

Upper Legs Seated Leg Curl 60 Sec. 10 3

Lower Legs Standing Calf Raises 60 Sec. 10 3

Lower Legs Seated Calf Raise 60 Sec. 8 3


Saturday CIRCUIT

Upper Legs Dumbbell Squat 0 Sec. 15 1

Shoulders Dumbbell Shoulder Press 0 Sec. 15 1

Shoulders Dumbbell Lateral Raise 0 Sec. 15 1

Upper Legs Dumbbell Lunges 0 Sec. 15 1

Upper Legs STIFF-LEGGED DEADLIFT W/ROWS 0 Sec. 15 1

Glutes Bridge 0 Sec. 15 1

Chest Dumbbell Bench Press 0 Sec. 15 1

Triceps Bench Dip 0 Sec. 15 1

Abs Seated Leg Tucks 0 Sec. 15 1

Biceps DB 21s 0 Sec. 15 1

Chest Push Up with Feet On An Exercise Ball 0 Sec. 15 1

Abs Crunches with Legs on Stability Ball 0 Sec. 15 1

Cardio JUMP ROPE 0 Sec. 1 1


Sunday REST/CARDIO