- Details: Strength, Size, Power
- Difficulty: Beginner to Advanced
- Duration: 120
- Workout Time: 30-45
July & August 2022
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Instruction
Schedule
Excercise | Sets | Reps | Rest |
1a) Multidirectional Band Pull Apart | 2 | 5 | 30 sec |
1b) Pushup Plus | 2 | 10 | 30 sec. |
1c) Half Kneeling Bottoms Up KB Press | 2 | 5 | 30 sec. |
Excercise | Sets | Reps | Rest |
1a) Swiss Ball Leg Curl | 2 | 12 | 30 sec. |
1b) Thai Sit | 2 | 10 | 30 sec. |
1c) Flat Footed Peterson Step Up | 2 | 10 | 30 sec. |
*Do close grip pushups or dumbbell floor presses if you can’t do dips
**Use bands for assistance if needed
*Hold weight in same hand as working leg. Hold onto something for support with other hand. Rest 2 minutes between legs.
***Rest 2 minutes between legs.
***Use a safety squat bar if you have one. Could also use a machine squat.
Do 30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
*Upper back focus.
Do 30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.