Workout 3 / Cycle 1
Warm Up
500 meter row
then...
3 sets
Air Squats x 10 ...use the large medicine ball under your booty to indicate that you have reached proper depth
Push Ups x 10 ...use an elevated bench, bar bell or wall to achieve a full range of motion plank style push up.
Part A)
3 sets
Hoist Machine / Chest Press x 10
Hoist Machine / Leg Press x 10 reps
Hoist Machine / Leg Extensions x 10
Part B)
8 minutes on the clock complete as many rounds as possible
12 kettle bell swings Men 35# / Woman 26#
6 assisted pull ups or body rows
Cool Down
10 minutes on bike, easy pace
10 minutes of static stretching
**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.
