8.6 Wednesday | Gym

 

The resistance training in today’s session is short, work at heavy loads. The emphasis is the core and cardio portion

Warm Up

ROWER

3 Minutes

Push with your legs before beginning the pull

INCHWORM

30 seconds

Walk hands out to plank then switch walking walking feet into hands

THORACIC ROTATION

30 seconds

Alt sides

PULL APART LONG BAND

30 seconds

Pulling to the top of the chest

 

Set 1 — 4X

Note- Begin with 30 seconds rest. Increase rest to 60 seconds if unable to maintain 8 reps

EQUIPMENT
ASSISTED PULL UP

EXERCISES
8 reps PULL UP (ASSISTED)
30-60 seconds Rest

PULL UP (ASSISTED)

8 reps

Work at a resistance that allows you to get all reps but still challenging

 

Superset 2 — 3X

Note- Perform movements back to back with 30 seconds rest between rounds. This is your ONLY heavy set today. PUSH IT!

EQUIPMENT
SEATED CABLE

EXERCISES
10-15 reps SEATED ROW
12 reps ALT BICEP CURL
30 seconds Rest

SEATED ROW

10-15 reps Heavy

Build when able. Sit tall and pull to bottom of the ribs

ALT BICEP CURL

12 reps Heavy
I’ll work around 22.5-25lb DBs

Avoid rocking the weight up.

 

Circuit 3 — 3X

Note- Perform movements back to back. Resting 30 seconds between rounds

EQUIPMENT
CABLE
MAT
DUMBBELLS

EXERCISES
12 reps CABLE WOODCHOP each side
12 reps WEIGHTED DEAD BUG each side
12 reps V UPs
30 seconds Rest

cable woodchop

12 reps each side

rotate through the ribcage exhaling as you reach to outside the knee

WEIGHTED DEAD BUG

12 reps each side Light load

Brace your core—slowly extend opposite limbs

V UP

12 reps

Control both up and down—don’t swing. Straighted legs to advance

 

Set 4 — 1X

Note- Pick your form of cardio. If short on time fit in 15 minutes. Work up to 30 minutes, adding time if desired.

EQUIPMENT
STAIRMASTER

EXERCISES
30 Minutes STAIRMASTER

sTAIRMASTER

30 Minutes

I will be working at level 7-9 trying to hold a challenging pace for the whole duration.

 

Cooldown

SHOULDER STRETCH WITH FORWARD HINGE

30 seconds

Allow the shoulder to open up as you extend down

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

Keep your chin up and gaze forward as moving though the motion

CAT COW

30 seconds

Inhale as you round up. Exhale as you roll down

supine spinal twist

30 seconds

Shoulders remain on the floor as you bring a knee across your body

 
Upper Body, Back and Bicep, Cardio, CoreAngela Fales