Workout 13 / Cycle 1

Warm Up:

3 rounds

Don't rush through these movements. Move with intent focusing on proper technique and firing off all those muscles that will be used during your strength training.

6 Pull ups or Inverted Rows

8 Push ups

10 Stationary Split Squats

A)

3 sets of:

Smith Machine Squats x 8

Rest 1 minute

Row 250 meters

Rest 1 minute

Plank to Elbows x 8

Rest 1 minute

B)

Complete as many rounds and reps as possible in 9 minutes:

3 Dumb Bell Squats

3 Dumb Bell Shoulder Press

3 Burpees

6 Dumb Bell Squats

6 Dumb Bell Shoulder Press

6 Burpees

9 Dumb Bell Squats

9 Dumb Bell Shoulder Press

9 Burpees

12 Dumb Bell Squat

12 Dumb Bell Shoulder Press

12 Burpees

...continue adding 3 reps each round until 9 minutes is up

C)

Pec Fly / Rear Delt Hoist Machine

3 sets of

Reverse Flies x 8

3 sets of

Chest Flies x 8

3 sets of

Dumb Bell Tricep Kick Backs x 8 each side

Cool Down:

Stretch...Check out this article and hit at least the upper body stretches

**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.

#Invertedrow #splitsquat #smithmachinesquats #plank #Dumbbellsquat #dumbbellshoulderpress #burpees #pecfly #hoistpecdeck #tricep #Cycle1Workout13