Warm Up
3 sets of
Inch worm walk 25'
Open hips with leg swings side to side and forward and back
10 Single leg rdl deadlift with empty bar (each side)
10 calorie row
Inch worm walk 25'
Open hips with leg swings side to side and forward and back
10 Single leg rdl deadlift with empty bar (each side)
10 calorie row
Conditioning
20 minute
Easy bike row or run (Zone 2)
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
Easy bike row or run (Zone 2)
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
Strength
Upper body split
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
Accessory
Nordics
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps