Warm-up, Pre-hab etc.
Tabata on bike/treadmill/rower
(20s on, 10s offl x 8 reps)
A new type of Pyramid, pay attention, this does require some counting.
Perform each exercise for 10 reps, unless otherwise noted.
We are counting down from 10. On the first set you will do exercise #10. On the second set you will do exercise #10 and #9. On the second set you will do #10, #9, #8.
Have an eye on the clock. Warm-up, pre-hab should take about 10min (maybe less). Tabata is 4 minutes.
That leaves close to 45 minutes (maybe more, depending on what time you start) for your workout. If you can make it down to zero, excellent, if not, don't worry, just work as hard as you can to get as close to 0 as you can. Stay hydrated throughout.
#10: Wall Balls
#9: Skipping or hard cycling (60 seconds)
#8: Olympic Bar Push
#7:Weighted crunches (x 30)
#6: Split Squat Jumps
#5: Pop Push ups
#4: Bicycle Abs (x 30)
#3: Inverted Rows
#2: Deadlifts (watch your technique, you are probably tired. switch to Ham curls on ball if in doubt)
#1:Partner Towel Row
Take your last minutes to get a good stretch in and re-do some pre-hab if necessary.
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