B-WL 030
Warm up:
RUN 1 mile as fast as possible
Machines: FAST executions
4 rounds: Find a challenging weight for you on each exercise
- 15 x Hamstring Curls + 10 High Kicks each leg
- 15 x Legs Extension + 10 sec isometric hold on the last rep
4 rounds: Slow executions
- 15 x Seated Chest Press
- 30 sec hold + 10 reps Lower Back machine
- 10 x Pulldown wide grip (behind the neck)
Abs: 2 Rounds
- 30 Knee touch
- 1 min Side Plank each side
- 1 min Superman Plank + Swimming (move the arms)
- 1 min Front Plank wide legs
-1 min Reverse Plank (bend your knees slightly and plant your heels on the bench)