Tag Archives: Workout of the day

Workout of the day! Chest + Back

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Warm up

100 skips
20 Pushups
20 Lateral box jumps
20 M. Climbers
2min Sprint


Workout
Complete 3 sets of 10-12 reps

DB incline chest press
Wide seated row
BB bent over row
Plank reach through (10 each side x 3)
Cable chest fly
SB pushups 
‘Swimmers’
1 arm burpee  (10 each side x 3)

If you can do all that and walk out your a legend!
Happy training folks 



Workout of the day: Shoulders, Triceps and Biceps

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Alright time to get those arms looking sleek and toned… Channelling Madonna… Ok not quite but on the pathway ;)

Warm Up 

  • 1 minute freestyle skipping 
  • 30 seconds of pushups 
  • 1 minute freestyle skipping  
  • 30 seconds tricep pushups
  • Rest 30 seconds          

Repeat x 3 

Workout

All exercises are 2 sets of 8-12 reps + 1 x drop set to failure

  • B/B Squat press
  • D/B Shoulder press
  • D/B ‘L’ raises 
  • D/B French press
    **Tricep dips to failure just to really overcook it**
  • Cable bicep curl 

    Stretch 

Workout of the Day

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TARGET:  LEGS + CORE

3 x 10 Decline bench russian twist  with either a plate or dumbbell. You pick your weight-make it heavy but do-able…just
3 x 10 S/B Roll Out
20 x S/B Mountain Climbers (hands on the ball)

Once your core is cooking, go on to….

1 x Leg Press HEAVY to failure
3 x 10 B/B Squat Press
20 x Split Squat Jump
2 x 10 Static Lunge ( 1o each side )
2 x 10 D/B  Traveling Lunges
100 x knee high skips
**Repeat 3 times**

Enjoi ze pain! And the amazing feeling of walking like a carrot’s stuck up your rear end tomorrow   X :)