WEDNESDAY GYM 4/21
WEDNESDAY
BACK
Warm Up
5 Min - Incline Treadmill Walk
3 Rounds
10 Reps - Devil Press / Plank Row
10 Reps - DB Dead Lift
10 Reps - Plank Hop In
3 Rounds
10 Reps - Revers Grip Pull Down
(3 sec down 3 Sec up)
20 Reps - Bent over BB Row
20 Reps - Seat Jumps
TREADMILL HIIT 3 ROUNDS
2 Min - Treadmill Run 10% incline
10 Reps EA - Plank Row
3 Rounds
10 Reps EA - Seated One Arm Lat pull
(From extended arm next to ear, pull elbow to you hip inline with your body)
10 Reps EA - One Arm Cable Pull
( stand a step back from machine and reach and stretch)
30 Reps - Kettlebell Swings
3 Rounds
12 Reps - Standing Close Grip Pull
20 Reps - Seated Shrugs
20 Reps - Seat Hop
HIIT 10 Min
Treadmill 1 min Fast Run 1 Min Walk
OR
Your choice of HIIT!!
TEXT ONLY
WARM UP
5 Min - Incline Treadmill Walk
3 ROUNDS
10 Reps - Assisted Pull ups (WIDE GRIP)
10 Reps - DB Dead Lifts
10 Reps EA - Plank Punches
3 ROUNDS
10 Reps - Revers Grip Pull Down
(3 sec down 3 Sec up)
20 Reps - Bent over BB Row
20 Reps - Seat Jumps
TREADMILL HIIT 3 ROUNDS
2 Min - Treadmill Run 10% incline
10 Reps EA - Plank Row
3 ROUNDS
10 Reps EA - Seated One Arm Lat pull
(From extended arm next to ear, pull elbow to you hip inline with your body)
10 Reps EA - One Arm Cable Pull
( stand a step back from machine and reach and stretch)
30 Reps - Kettlebell Swings
3 ROUNDS
12 Reps - Standing Close Grip Pull
20 Reps - Seated Shrugs
20 Reps - Seat Hop Overs
20-30 MIN LISS
LOW INTENSITY CARDIO YOUR CHOICE
