General warm up
Then..,
2 sets
20/15 Calorie assault bike
15 Push ups
30 Air squats
45 Double unders /60 Single
30 Air squats
15 Push ups
20/15 Calorie assault bike
-Rest 3:00 between sets-
Then..,
Back squat
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
8 reps
8 reps
Start light, around 40% for the first set. Each set add weight, about 10% or less to the last 3 sets of 8. The last 3 sets of 8 should be the hardest and heaviest sets, somewhat close to failure. Do the last 3 sets as heavy breathing squats with a pause and breathe at the top of each rep.
Then..,
3 rounds
1:00 plank
:30 side plank e/s
30 flutter kicks 1/1
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