STRENGTH / CARDIO  -  FULL BODY FOCUS

 

EQUIPMENT - NONE ( besides cardio machine) 

 

10 minutes Steady State Cardio - Any Machine ( 65% effort)

 

Banded Glute Bridges 20X (last rep 20s ISO )

Banded Deaadbugs w/ 2s ISO 10/10

Birdogs w/ 2s ISO 10/10

1-2 Sets 

 

20 Cals Ardynne 

12 BW Squats 

10 Push ups 

1:00m rest - 3 sets 

 

10 Cals ski Urg 

20 BW alt. reverse lunge 

DB off set Farmers March 10/10

1:00m rest - 3 sets 

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STRENGTH / CARDIO - FULL BODY FOCUS 

 

EQUIPMENT: DB'S ( light - Moderate weight) 

 

7 Minute Steady State Warm up - Any machine 

 

1 Min Ardynne

1 min DB Front Squat 

1 min DB bent over rows 

1:00 Rest - 3 Sets 

 

1 Min DB RDL's 

1 Min DB Push Press

1 Min Ski urg/ 200m sprint rowing

1:00 Rest - 3 Sets 

 

Max low plank 

60 Bicycle crunches 

30s rest - 2-3 Sets 

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STRENGTH/ CARDIO - FULL BODY FOCUS 

 

EQUIPMENT - KB ( moderate weight) 

 

5-7 Minute Warm up 

 

500m rowing 

20X KB Swings 

10/10 KB Gorilla Rows 

1:00 rest - 3 sets 

 

20 Cals Ardynne ( legs only) 

10/10 KB Alt. reverse lunge

10/10 HK KB shoulder press 

1:00 rest - 3 

 

Deadbug w/ KB pullover 20X

KB Drags 20X

30s rest - 2-3 Sets 

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