CHEST / LEGS
WORKOUT
STRENGTH CIRCUIT – 5 Rounds
1-2 minutes REST in between rounds. Perform 2-3 warm up rounds.
- Band-Resisted Barbell or Trap Bar Deadlift x 10
- Band-Resisted Squat Jumps x 5
MOVEMENT CIRCUIT – 6-8 Rounds
30 seconds of work / 30 seconds rest. Perform each exercise for 30 seconds followed by 30 seconds of rest. Rest 1-2 minutes after the completion of the last exercise in the round.
- Alternating Incline DB Chest Press
- Alternating Incline DB Fly
- Incline Bench Close Grip Push Up
CORE – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
