Week 1
Workout description:
Group 1: 16:30/1:00
X6- DB’s- Renegade Rows
X40 (total)- KB- Russian twists
X20 (total)- KB- Swings
Group 2: 16:30/1:00
X20 (total)- DB’s- Walking lunges
X10- Bench + SB- Leg lifts to inverted crunch
X6-8- Bird-dogs with a tricep push-up
Group 3: 16:30/1:00
X8-10-BB- Front Squats
X10- BB- Bicep curls
X24-30 (total)- Low plank hold with alternating straight leg glute rais
EQUIPMENT: Dumbbell (DBs), Kettle Bells (KBs), Bench, Swiss ball (SB), & Barbell (BB).
FOCUS: Basic Strength, some power.
FORMAT: Complete each group for 16:30 at your own pace.
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