HEEL LIFT PULSES (30 SECONDS) FIRE HYDRANT (30 SECONDS EACH LEG) LUNGE & LIFT (30 SECONDS EACH LEG) SIDE CRUNCHES (30 SECONDS EACH SIDE) PUSH UPS (30 SECONDS) PLANK TAPS (30 SECONDS) 30 seconds breather then start again (as many rounds as possible) HEEL LIFT...
SUMO SQUATS BULGARIAN SPLIT SQUATS BOX JUMP UPS WALKING LUNGES 20 FLOORS ON THE STAIRMASTER 3-5 SETS OF 10 REPS Sumo squats: Take the legs out slightly wider than hip width apart and angle your toes out and away from the center of your body making sure your knees are...
FULL HACK SQUAT WIDE HACK SQUAT SQUAT JUMPS SPLIT SQUAT CALF RAISES 3 X 10 REPS OF EACH EXERCISE Full hack squat: Feet just past shoulder width apart, toes pointed out, squat as low as possible keeping lower back against pad, drive through feet foundation, and repeat,...
Get those arms burning with this arm-focused workout! TRX BICEP CURLS TRICEP DIPS ZOTTMAN CURLS DIAMOND PUSH UPS 3-5 ROUNDS of 10 REPS EACH TRX Bicep Curls: Start with your elbows bent higher than your shoulders and walk your feet forward until you can feel your...
Top tip: maintain as much control as possible to increase the effectiveness of all the exercises. PALLOFF PRESS EXERCISE BALL DEAD BUGS EXERCISE BALL CRUNCHES RUSSIAN TWISTS TRX ROCKING PLANK Palloff press The equipment needed for this exercise is a kinesis...
Training volume can be varied with band intensity, tempo, no of reps and number of rounds. SHOULDER PRESS BENT OVER ROW ROMANIAN DEADLIFT SQUAT CHEST PRESS 5 REPS OF EACH X 5 ROUNDS – 30SECS REST BETWEEN ROUNDS Shoulder Press – targets shoulder...
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