Bent-over wide row x 10
2) Strength blast: bodyweight push-ups (max 1 minute)
3) 3 rounds, alternating between:
Heavy biceps curls to overhead press x 10
Skullcrushers x 10
4) Strength blast: bodyweight triceps dips (max 1 minute)
5) 3 rounds, alternating between:
Seated row x 10
Bent-over fly x 10
Cool down and stretch.
Lower body and core workout:
Warm up, 5-7 minutes, easy cardio
1) 3 rounds, alternating between:
Heavy squats x 10
Weighted step-ups x 10 on each side
2) Cardio blast: Jump squats (max 1 minute)
3) 3 rounds, alternating between:
Walking lunges x 20 total
Heavy deadlifts x 10
4) Cardio blast: Jumping lunges (max 1 minute)
5) 3 rounds, alternating between:
Cable kickback x 10 (If you are at home, try hip extensions instead)
Cable step-out squat x 10 (At home: weighted squats)
*Do 3 sets on one leg, and then repeat on the other leg)
6) Strength finisher: 30 heavy hip raises (with barbell or flat plate)
7) Abs: 30 second plank x 3
Gliding disc pike – 30 seconds
Side plank with hip dips x 10 each side
Cool down and stretch.
Total body workout:
Warm up, 5-7 minutes, easy cardio.
1) 3 rounds, alternating between:
Lateral lunge to biceps curl x 10 each side
Squat to press x 10
2) 3 rounds, alternating between:
Deadlift and wide row x 10
Triceps dip and reach x 10 each
3) 3 rounds, alternating between:
Push-up x 10
Heavy bent-over narrow row x 10
4) Cool down and stretch.
HIIT:
Warm up for 5-7 minutes, easy cardio
30 seconds on, 30 seconds off for 10 rounds
= 5 minutes
Row:
300m row, 30 second rest for 10 minutes
= 10 minutes
*No rower access?? 3 rounds of 20 squat presses with 30 seconds of rest in between each round
Bodyweight (30 seconds ON, 30 seconds rest
for the following exercises):
Jump squats
Burpees
Mountain climbers
Side-to-side hops
High knees
= 5 minutes (can repeat to make it 10 min)
Cool down and stretch.
