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“It is not about daily increase, but daily decrease. Hack away unessential.” Bruce Lee.
Dynamic Warm-up
Then:
Push/Press
30x Medicine Ball Press-ups (15 with each arm elevated) +
20x Goblet Squats +
20x KB Military Press (10 each side) +
6x Forwards Bungee (Resistance Bands) Sprints
Complete 5 rounds
Then:
Pull
30x KB (High Intensity Training) Single Arm Rows (15 each arm) +
20x Boot Strappers +
10x Pull-ups
6x Reverse/Backward Bungee (Resistance Bands) Sprints
Complete 5 Rounds
Then:
10x Chest Pass to Burpees/Sprawl +
10x Left Side Throw to Burpees/Sprawl +
10x Right Side Throw to Burpees/Sprawl
Complete 3 rounds
Then:
10x Crunches +
10x Reverse Crunches +
10x Obliques Twists (10 on each side)
3 rounds
Then:
Cool down and PNF Stretching

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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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