Warm up
3 rounds
:20 hamstring scoops
:20 hip rotations
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
Seated row
Close arm push ups
Then do
1:00 Spider-Man stretch
14, 12, 10, 8, 6, 4, 2
Leg extensions
Heel elevated Squats (body weight)
Then do
1:00 cobra stretch
14, 12, 10, 8, 6, 4, 2
Alternating db row (easy count)
Db flys (light)
Then do
1:00 roll & reach stretch
14, 12, 10, 8, 6, 4, 2
Leg curls
Froggers
Then do
1:00 hurdlers stretch (:30 each side)
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