Week 1 ·
W1D1

WEEK 1: Day 1
WORKOUT: UPPER BODY
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WARM UP: Full Body 1
- Overhead Squat Bender - 10
- High Knees - 20
- Butt Kicks - 20
- Lateral Lunge - 5/side
- Lunge w/ Chest Opener - 5 x 3sec/side
- Prone Row - 10
- Shoulder Rotations (Forward/Rear) - 10/way
BUY IN: 5min EMOM
- Bike, Row, Ski, Run - 12 kcal
WORKOUT:
BLOCK A -
- BB Bench Press - 4 x 5
- DB Incline Chest Fly - 3 x 12
- BB Bent Over Row - 3 x 8
- Lat Pulldown - 3 x 12
- BB Standing Overhead Press - 4 x 5
- DB Lateral Raise - 3 x 12
SUPERSET - 3 Rounds
- DB Bicep Curl - 15
- DB Overhead Tricep Extension - 15
CORE: 3 Rounds
- Reverse Crunch - 20
- Weighted Standing Oblique Crunch - 15/side
- Weighted Russian Twist - 40
FINISHER: 10min AMRAP
- Push Up - 20
- Pull Up - 7
- Sit Up - 15
BUY OUT: 5min EMOM
- Bike, Row, Ski, Run - 15 kcal
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