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RESULTS from the workout below
Oxygen Uptake – improved
Athletic Performance – improved
Insulin Sensitivity – improved
Resting Fat Oxidation – improved
Systolic Blood Pressure – improved
Resting Carb oxidation – improved
Waist Circumference – improved
Hip Circumference – improved

Dynamic Warm-up
Then:
Tabata Protocol
Quad Press
Plyometrics Quad Press to Deep Squat
Then:
Partners Drills
Resistance Band Backward Sprints +
Jump Pull-up
3 rounds 60 seconds
Rest 30 seconds between rounds
Then:
Partner Drills
Kettlebell Swings +
Dead Cockroach
3 rounds 60 seconds
Rest 30 seconds between rounds
Then:
Partner Drills
Resistance Band Crawls (distance – aim for a kb) +
Sprinters Lunges
3 rounds 45 seconds work 15 seconds rest
Then:
Pike Press-up +
Planks
3 rounds 60 seconds per exercise
30 seconds rest between rounds
Then:
Cool Down

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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