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The Sensational 8 ∞ Day 6 (Built to Prosper)

RUN ON THE SPOT for either 60 seconds or 60 steps. Then without taking a rest complete the circuit. Make sure to use a weight that makes 8 REVERSE LUNGES on each leg a challenge. Then after completing 16 total REVERSE LUNGES you will move on to WALKING LUNGE x20 (10 on each leg). No weight is necessary for the WALKING LUNGES, make sure to have good form and to bring the rear knee close to the ground. Then make your way into WARRIOR II, relaxing here, and breathing in slowly & deeply for 3-5 breaths on each side.

CRAWL for either 30 seconds or 30 steps. Make sure to keep your knees off the ground and your abdominals engaged. Carry on with your SQUAT + PRESS x10. Flawlessly transitioning from a standard dumbbell SQUAT into a standing shoulder PRESS. Make sure that you\’re driving through the heels and thrusting upwards with your hips. From there we\’ll come into SHOULDER TAP x20 (10 on each side). Try your best to maintain integrity to the PLANK base pose. Speaking of PLANK we\’ll continue on by holding one for 3-5 long inhales, and even deeper exhales. Restore here.

Let\’s do 60 ARM CIRCLES, (30 clockwise, and vice versa). Do them in varying sizes from small to increasing larger to help open up your shoulders. Next, we move on to the ARNOLD PRESS. Starting from a position similar to the apex of a dumbbell curl, we rotate our wrists as we PRESS upwards. SLAM a MED BALL or a dumbbell x10 (if you have nice floors or lower neighbours then no worries, holding onto it still makes the exercise effective.) After that enter a DOWNWARD DOG for 3-5 breaths.

Complete 30 JUMPING JACKS then get ready for REAR DELT FLYES. Ensuring that your knees have a slight bend, and your glutes are engaged. Next, 10 SQUAT JUMPS, then finishing the circuit with WARRIOR III. Try your best to remain equally calm + strong.

Take as much time as needed for rest between circuits. We personally recommend 45 seconds as ideal, and 120 seconds as the maximum. Repeat 3-5 times for best results. 

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