Workout 9 / Cycle 1
Warm Up
5 minutes of elliptical work incorporating arms and legs equally
A)
5 sets of 8-10
20-30 seconds rest between sets
5 sets of 8-10
20 -30 seconds rest between sets
5 sets
30 seconds to get as many pull ups as possible.
30 seconds rest between sets
5 Sets of 8-10
30 seconds rest between sets
B)
This is an all out effort. You will only be working for 4 minutes...so work hard! Yes, your heart will pound, it will not explode. Breathing will be very difficult...You will not die. (Probably;)
Set your watch/clock to count down from 4 minutes
15 box step overs, 2 risers on each side of reebok bench or choose an appropriate sized black and red platform to challenge yourself. OR...If you are a little more advanced: Plyo Box Jump Overs.
Mountain Climbers, hands on bench if needed x max reps in time left
(little more advanced: Mountain Climbers)
Record the amount of Mountain Climbers acheived under the time cap.
Cool Down: Walk it off. Don't sit or lay down...walk around the gym. Or better yet, jump on a treadmill until your heart rate is back to normal.
Finish with resistance band tricep stretches.
**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.
