Improved Body Relationship

I apologize for my late entry. I know I'm slacking but I'll be sure to make it up to you guys somehow.

Here is the workout routine for week 14.

Monday, Wednesday and Friday.

Equipment:

Rope and a weight backpack. The weight backpack is just a sturdy you can fill with weight plates, books or whatever you kind find that's heavy can you can fit comfortable in a backpack. You might also want to put a small pillow in the backpack to if you some padding between the weights and your back.

Instructions:

All exercises are done in a superset between upper body and lower body.
Do NOT rest within the superset, but rest for 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-4 rounds total. Proceed to the next superset.

Aim for lower reps: 8-15 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between.

A1: Spiderman Pusups with weighted backpack
A2: Squat with weighted backpack and plate
*Aim for 4-5 rounds

B1: Pushups with weighted backpack
B2: One Leg Squat with rope and weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Forward Lunges with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack
D2: Squat Hold with weighted backpack
*Aim for 4-5 rounds

E1: Bicep Curl with rope
E2: Pushup Plank with weighed backpack
E3: Reverse crunches

*Aim for 2 rounds

Tuesday, Thursday and Saturday

Walk for 40 minutes and interval carido for at least 10 minutes.