Workout Instructions
Complete 3 rounds A1, A2, A3
A1:
200m Run
Cues
- Pace between a sprint and a jog
A2:
Dumbbell Front Rack Squats
10 reps
Cues
- Hold dumbbells in front of your shoulders, with elbows pointed forward and upper arms parallel to the
ground.
- Lower your body by bending at the hips and knees. Keep your core engaged, chest lifted, and aim
for thighs parallel to the ground.
- Drive through your heels to extend your hips and knees, returning to
the starting position. Avoid locking out your knees at the top.
A3:
Dumbbell Thrusters
10 reps
Cues
- Step one foot back into a lunge position, lowering your body until both knees are bent at 90 degrees.
-
Squat down, keeping your chest lifted and core engaged.
- Drive through your heels to stand up and press
the dumbbells overhead simultaneously.
Complete 3 rounds B1, B2, B3
B1:
300m Bike
Cues
- Find a quick pace, drive through quads
B2:
Medicine Ball Reverse Lunges
10 each side
Cues
- Hold a medicine ball in front of your chest.
- Step one foot back into a lunge position, lowering your
body until both knees are bent at 90 degrees.
- Push off with your front foot and bring your back foot
forward, returning to a standing position.
B3:
Dumbbell Bulgarians
10 each side
Cues
- Stand in front of a bench or step with a dumbbell in each hand.
- Place the top of one foot on the bench
behind you and lower your body by bending your front knee. Aim to lower until your front thigh is parallel to the
ground.
- Push through your front heel to return to the starting position, engaging your leg muscles.
Complete 3 rounds C1, C2, C3
C1:
B Stance Kettlebell RDLs
8 each side
Cues
- Take a step forward with one foot, placing it slightly in front of the other foot to create a "B"
shape.
- Hold a kettlebell in one hand and hinge at the hips by pushing your glutes back. Keep your back
straight and lower the kettlebell towards the ground while maintaining a slight bend in your back leg.
- Activate your core muscles for stability and engage your hamstrings to control the movement. Maintain good posture and avoid rounding your upper back.
C2:
Butterfly Sit Ups
10 reps
Cues
- Sit on the ground with the soles of your feet together, knees falling open to the sides.
- Engage your
core by drawing your navel towards your spine.
- Lower your upper body towards the ground, then use your abs to lift yourself back up to a sitting position.
C3:
Plank Hold
1 min
Cues
- Start in a face-down position with forearms on the ground, elbows under shoulders.
- Engage your core by
drawing your navel towards your spine and squeezing your glutes.
- Hold the plank position, keeping your body in a straight line from head to heels. Focus on maintaining proper form and breathing steadily.
