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Session 1 – Strength Training
Mobility Warm-up
Then:
2×20 Bodyweight Squats
2×15 Barbell Jump Squats
5×5 Barbell Squats
Then:
Single arm Indian Clubbells work – 60 seconds per exercise.
Cleans +
Shield Cast +
Horse Stance Side Pullovers +
Windmill
Then:
Cool down

Session 2 – Strength Interval Training
Dynamic Mobility Warm-up
Then:
Double Handed Swing +
Single Handed Swing Left +
Single Handed Swing Right +
Press-ups +
Sit-ups +
Mountain Climbers
3 rounds 30 seconds per exercise
Then:
KB Split Squats (left & right) +
KB Double Jerks +
Plank
3 rounds 60 seconds
Then:
2 rounds of all of above. 30 seconds per exercise.
Double Handed Swing +
Single Handed Swing Left +
Single Handed Swing Right +
Press-ups +
Sit-ups +
Mountain Climbers +
KB Split Squats (left & right) +
KB Double Jerks +
Plank
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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