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If you are short on time and need to get a quick fitness hit. Then try the session below.
It might appear you need some kit that might not be at your local gym, but you can put in a spin bike cycle, instead of the prowler (a weighted sled with different grips on it) push. You can of course use a treadmill. Ill include a couple of the timings for bike and treadmill below.
Session
Big mobility based warm up. Make sure you get all the major body parts warm.
You can go for a jog, or skip as well.
Knee hugs, into a lunge. 4 each side
Leg swings 10 each side.
Super mans 4 each leg
Upper body rotations.
Side lunges
Russian twists (lay on floor on back, knees bent. Rotate from side to side)
Dynamic calfs.
Circuit of the following.
- 1) 25m prowler push x 4
Or
Treadmill 25 seconds on, 10 off on 3% incline x 4
Or
Bike 20 second sprint out of saddle medium reistance to high, 10 second low intensity. X4
- Med ball slam x 6
- good over head stretch and low squat finish.
- Saq ladder x 4 (each with different footwork)
- 2 feet in, latteral, latteral in and out, icky shuffle. 2 forward 1 back.
- Down up with butt tap x 6
Chest flat on the floor, reach back touch your bum with 2 hands then, jump to your feet again.
2 min recovery
Do 5 total rounds in total of every exercise
Protien shake.
Iam
Raju Al Nima
From
healtheverydays
Find out health informations update, beauty care,fitness energizing moves, easy recipes, expert tips, and advice on losing weight from healtheverydays
Find out health informations update, beauty care,fitness energizing moves, easy recipes, expert tips, and advice on losing weight from healtheverydays
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