Ironborn Days 6-10 & Darebee x2 + Unoff. Hammer Curl Challenge ~ Days 6 to 9

Ironborn Program

Day 6: back & biceps ~ 25lb dumbbells for the bicep curls, 30lb dumbbells for the bent over rows, and 50lb dumbbells farmer’s walk

Day 7: legs ~ 50lb dumbbells for the squats and calf raises and 30lb dumbbells for both lunges

Day 8: abs ~ doubled all reps or time for each exercise

Day 9: shoulders, chest & triceps ~ 25lb dumbbells with the shoulder and chest press and 15lb dumbbells for the lateral and forward raises

Day 10: back & biceps ~ 50lb dumbbells for the shrugs, 30lb dumbbells for the deadlifts and alt. bicep curls, 25lb dumbbells for the upright rows, and used 15lb dumbbells for the renegade rows.



Makeover Challenge

Day 6 ~ 10 flutter kicks/5 sets — one go with 3lb ankle weights

Day 7 ~ 30sec high knees + 30sec march steps (no rest)/6 sets

Day 8 ~ 20 flutter kicks/3 sets — one go with 3lb ankle weights

Day 9 ~ 30sec high knees + 30sec march steps (no rest)/7 sets

Burpee Challenge

Day 6 ~ 30 burpees (15/15)

Day 7 ~ 45 burpees (20/15/10)

Day 8 ~ 30sec push-up plank/3 sets

Day 9 ~ 45 burpees (20/20/5)

Unofficial Hammer Curl Challenge

Day 6 ~ 24 hammer curls — 2 sets of 12reps with 25lbs

Day 7 ~ 28 hammer curls — 2 sets of 10reps & 1 set of 8reps with 25lbs

Day 8 ~ 10 hammer curls [active rest] — 1 set with 30lbs

Day 9 ~ 30 hammer curls — 2 sets of 15reps with 25lbs

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