Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – Bench Press
1×10
5×5
rest 2 min
Barbell Bent Over Row
1×10
5×5
rest 2 min
Up Right Row
1×10
5×5
- treat the 1×10 as a warm up but go heavy for each set of 5
- be sure to use correct form and go slow and controlled
- squeeze at the top for upright row and bent over row
Core – complete 2 sets
30 butterfly sit ups
30 back extensions (or supermans)
30 sec plank
rest 4 min
Cardio – 20 min
- use either an elliptical, bike or swim
- maintain moderate pace entire time
