Bonus Saturday | Gym

 

This full body workout is designed to feel “grindy” And what I mean by that is each movement should be loaded to tax you.
Think heavy and slow. With limited rest.

Warm Up

WALKING

10 Minutes

Break a sweat

LEG SWINGS

60 seconds Switch halfway

SEATED HIP OPENER

30 seconds

DEEP SQUAT + HAMSTRING

30 seconds

 

Giant Circuit 1 — 4X

Note- Perform exercise back to back. Your weights should be Heavy. Slow down as rest as needed. Repeat all 4 rounds.

EQUIPMENT
TREADMILL
KETTLEBELL
DUMBBELLS

EXERCISES
2 Minutes JOG
12 reps SINGLE OVERHEAD ISO HOLD MARCH each arm
12 reps AMERICAN KETTLEBELL SWING
12 reps BENT OVER ROW PALMS FACING IN
12 reps ZOTTMAN CURL
Repeat 4 Rounds

JOG TREADMILL

2 Minutes

Move at your own pace here, feel free to swap out for other alternatives

SINGLE OVERHEAD ISO HOLD MARCH

12 reps each arm Heavy

Think about keeping your tail tucked which keeps your spine in a neutral position

AMERICAN KETTLEBELL SWING

12 reps Heavy
I’ll use a 40-45lb KB

Maintain a soft bend in your knees as you hinge at your hips

BENT OVER ROW PALMS FACING IN DB

12 reps Heavy

Pull to the belly button

 

ZOTTMAN CURL

12 reps Moderate

Slow controlled reps

 

Core Circuit 2 — 3X

Note- This is an advanced core circuit. See alternatives and modify as needed. Repeat 3 rounds

EQUIPMENT
AB ROLLER
MAT
SINGLE DB

EXERCISES
10 reps AB ROLL OUT
12 reps SINGLE LEG JACKKNIFE each side
12 reps ANCHORED ROTARY CANDLESTICK
12 reps SIT UP + TOE TOUCH
Repeat 3 rounds

ab roll out

10 reps

Alternative- Perform hanging leg raises or lying leg raises

SINGLE LEG JACKKNIFE

12 reps each side

Option to do weighted or non weighted

anchored rotary candlestick

12 reps Alt directions

Alternative- Hip lifts or toe reaches

SIT UP + TOE TOUCH

12 reps

Modify with a crunch

 

Optional LISS Cardio — 1X

Note- This is optional. If you have time this will help reduce soreness.

EQUIPMENT
TREADMILL

EXERCISES
10 Minutes WALKING

WALKING

10 Minutes

This is optional. This will help reduce soreness.

 
 

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DOWN DOG

30 seconds

KNEELING HAMSTRING

30 seconds Alt legs

SUPINE SPINAL TWIST

60 seconds Alt sides

 
Total Body, Core, ChallengeAngela Fales