Warm up/ Pre-hab
Bike/Treadmill/Rower
(pick one)
Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)
Switch to a new piece of equipment, start again so that you complete 2 Tabata's.
3 Groups:
#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.
#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10
#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10 (Deadlifts if you're comfortable with them)
Squats x 10 (89: you'll have to use DB's)
Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20
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