Workout 10 / Cycle 1

You are HALF way through Cycle 1. You should feel more confident with these movements and be ready to start increasing the intensity!

Warm up:

3 mile upright Bike

3 minutes Stair Stepper or 3 climbs up all 3 flights of the west stair case (going down doesnt count)

A)

3 sets

Good Mornings x 8 (to scale this movement...use the lighter weight barbells used for the curl station located next to the squat rack.)

Rest 45 seconds

Dumb Bell Rows x 5 each arm

rest 45 seconds

Half Turkish Get Ups x 5 each arm

rest 45 seconds

Jump Rope for 60 seconds

Repeat

Smith Machine Squats x 8

Rest 45 seconds

B)

Complete as many reps as possible in 10 minutes of:

*Goal: 7 rounds.

5 Dumb Bell Shoulder Press

10 Box Jumps or Step Ups

15 Kettlebell Swings

C)

200 meter Row x 2

Rest 30 seconds between rows

**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.

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