Workout 13 / Cycle 1
Warm Up:
3 rounds
Don't rush through these movements. Move with intent focusing on proper technique and firing off all those muscles that will be used during your strength training.
6 Pull ups or Inverted Rows
A)
3 sets of:
Rest 1 minute
Row 250 meters
Rest 1 minute
Plank to Elbows x 8
Rest 1 minute
B)
Complete as many rounds and reps as possible in 9 minutes:
3 Burpees
6 Dumb Bell Squats
6 Dumb Bell Shoulder Press
6 Burpees
9 Dumb Bell Squats
9 Dumb Bell Shoulder Press
9 Burpees
12 Dumb Bell Squat
12 Dumb Bell Shoulder Press
12 Burpees
...continue adding 3 reps each round until 9 minutes is up
C)
3 sets of
Reverse Flies x 8
3 sets of
Chest Flies x 8
3 sets of
Dumb Bell Tricep Kick Backs x 8 each side
Cool Down:
**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.
