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Last week was the most intense yet of the Rewired Trainer, and this week is more of the same. By now, you’re probably seeing some changes in your physique, but more importantly, you should be seeing some changes in your attitude toward health and fitness.
Have you been keeping up with James Grage’s weekly challenges? Each one has been crafted specifically to make you step outside of your comfort zone and deal with the habits that have been holding you back from reaching your potential. It’s far too easy to focus on the details—reps, macros, weights—while missing opportunities for lasting change.
You’ve got 10 workouts left. Make the most of each and every one!
Week 8
Watch The Video – 02:33
Morning: HIIT Cardio Circuit (3 rounds)
![Burpees]()
![Burpees]()
Burpees
20 reps![Jumping Jacks]()
Jumping Jacks
75 reps![High Knees]()
![High Knees]()
High Knees
50 reps![Elliptical Trainer]()
![Elliptical Trainer]()
Elliptical Trainer
5 minutes at 60-65%
Evening: Arms
Rest: 30-60 sec between supersets and trisets
-
Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging – Treadmill
5 minutes, 55-60%-
Warm-up Superset
![Chin-Up]()
![Chin-Up]()
Chin-Up
1 set of 10 reps![Pushups]()
![Pushups]()
Push-Up
1 set of 10 reps-
Superset
![Barbell Curl]()
![Barbell Curl]()
Barbell Curl
3 sets of 10 reps![Chin-Up]()
![Chin-Up]()
Chin-Up (weighted)
3 sets of 10 reps, dropset each set for 4-6 reps
If chins are too hard, do pause reps, use a band, or use a chin-assist-
Superset
![Lying Dumbbell Tricep Extension]()
![Lying Dumbbell Tricep Extension]()
Dumbbell Skullcrusher
3 sets of 10 reps![Close-Grip Barbell Bench Press]()
![Close-Grip Barbell Bench Press]()
Close-Grip Bench Press
3 sets of 10 reps, dropset each set for 4-6 reps-
Tri-set
![Reverse Barbell Curl]()
![Reverse Barbell Curl]()
Reverse EZ-Bar Curl
3 sets of 15, 12, 10 reps![EZ-Bar Skullcrusher]()
![EZ-Bar Skullcrusher]()
EZ-Bar French Press
3 sets of 15, 12, 10 reps![Standing Bent-Over Two-Arm Dumbbell Triceps Extension]()
![Standing Bent-Over Two-Arm Dumbbell Triceps Extension]()
Standing Kickback
3 sets of 15, 12, 10 reps
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