Monday – April 15, 2019

Monday – April 15, 2019

Fit 1:

A. Weighted Glute Bridges w/ barbell (8-10 reps each leg) X 3, rest 30 sec

DEMO:  https://www.instagram.com/p/BvhLVUnFdNC/

B1.  Dips  (M 8-10 F 4-6 reps) X 3, rest 30 sec

B2.  Single Arm Plank (30 sec each side) X 3, rest 30 sec

DEMO:  https://www.instagram.com/p/BvVYkZ0lmSo/

B3.  Side Lying DB external rotation (8-10 reps each arm) X 3, rest 30 sec

DEMO:  https://www.instagram.com/p/BvRttyHFzmX/

C.  1 min AB @sustainable aerobic pace (should be at same wattage/cal at the end of each round)

      30 sec of Russian KBS

      Rest 30 sec

       X 4

Fit 2:

A. Weighted Glute Bridges w/ barbell (8-10 reps each leg) X 3, rest 30 sec

DEMO:  https://www.instagram.com/p/BvhLVUnFdNC/

B1.  Single leg GHD Hip Extension (8-10 reps each leg) X 3, rest 30 sec

DEMO:  https://www.instagram.com/p/BuupRwTFfu1/

B2.  Strict HSPU (M 8-10 F 4-6 reps) sub 30A0 (3-5 reps) X 3, rest 30 sec

B3.  Toes to Rings (12-15 reps) X 3, rest 30 sec

C.  1 min AB @sustainable aerobic pace (should be at same wattage/cal at the end of each round)

      30 sec of Russian KBS

      Rest 30 sec

       X 4

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