Warm up
3 rounds
:20 hamstring scoops
3 rounds
:20 side to side lunge moving
:20 bird dogs
3 rounds
:20 Frankensteins
:20 inchworms
3 rounds
:20 Superman
:20 froggers
1 round 250 m row
Workout
Example: 14, 12, 10, 8, 6, 4, 2; do 14 of each exercise, then do 12 of each, work your way all the way down to 2
14, 12, 10, 8, 6, 4, 2
lat pull downs
push ups
Then do
1:00 plank
14, 12, 10, 8, 6, 4, 2
Let curls
Squats (body weight)
Then do
1:00 bicycle
14, 12, 10, 8, 6, 4, 2
Nuetral grip db bent over row
Neutral grip db bench press
Then do
1:00 plank
14, 12, 10, 8, 6, 4, 2
Leg extensions
Heel elevated squats
Then do
1:00 bicycles
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