Workout 7 / Cycle 1
Warm Up
Treadmill 10 minute brisk walk: start incline at .05, increasing the incline .05 every 30 seconds. Pump your arms to drive you forward...NO HANGING ON TO RAILS. If you can walk up a slight hill without a tow rope...you can do this!
A)
3 rounds
Goblet squats x 10
Rest 30 sec
KettleBell Swings x 15
Rest 30 sec
Weighted Russian twists x 10 (with med ball) Find the best weight for you: use a plate, dumb bell or med ball. Pick a wieght that allows you to complete the set, yet challenges you.
Rest 30 seconds.
Weighted sit ups x 15 Find the best weight for you: use a plate, dumb bell or med ball. Pick a wieght that allows you to complete the set, yet challenges you.
Rest 60 seconds
B)
Complete 40 reps in the following sequence
8 reps
20 seconds rest
Repeat for 5 sets
Rest 2 minutes rest
Complete 40 reps in the same sequence as above
8 reps
20 seconds rest
Repeat for 5 sets
C)
Every two minutes for 6 minutes
Single Arm Dumb Bell Row 10 reps each arm
Cool Down: 7 - 10 stationary bike
**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.
