WORKOUT 1: NEW 

 

10 Min Steady state Warm up - 65% effort ( Any Machine)

 

Swiss Ball Deadbugs 10/10 

Swiss Ball Deadbugs Core Press 20s 

Birdogs w/ 2s ISO 10/10

Glute Bridges 20X

30s Rest - 3 sets 

 

1500m Rowing - 75% Effort - GOAL TIME: 8 MIN

 

DB Farmers March 20X 

High Plank Shoulder taps 20X

2 Sets 

 

60 CALS Airdyne Bike or 8 Min recumbent bike 

 

 

 

WORKOUT 1: 

 

10 Min Treadmill Incline walk 

Incline 4.5 / Speed 3.5 

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Birdogs 10/10

Deadbugs 10/10

Glute Bridge 20X

3 Sets 

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1500m Rowing - Goal 10minutes 

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Cable Paloff Press 10/10

Plank shoulder taps 10/10

3 Sets 

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WORKOUT 2:

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10 Minute Treadmill Hill 

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Cat and Cow 

Hip and Shoulder CARS 5/5/5/5

Foam Roller T - Rotations 10/10

1 Set

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7 Minute Spin Bike ( Moderate Tension)

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Swiss Ball Deadbugs 10/10

Birdogs 10/10

Low Plank 20-30s Hold 

3 Sets 

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1500m Rowing - Goal 10 minutes 

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Db Famers Carry ( 2 loops around the room) 

Cable/ Paloff Press 10/10

2-3 Sets 

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WORKOUT 3: 

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10 Minute SS Warm up ( any Machine) 

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50 Cals Airbike 

Deadbugs 10/10

Birdogs w/ crunch 10/10

Glute Bridge 20X 

3 Sets 

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1500m Rowing - Goal 10 minutes 

Cable/ Band Paloff Press 10/10

Low Plank Hold 20s-30s

3X

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5-7 Minute Cooldown 

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