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)